Photo: Jennifer CauseyThe author ofHungry Girl Fast & Easyshares one of her favorite one-pot, protein-packed meals: “It tastes just like a delicious burger, and it’s actually good for you!“Lisa Lillien’s Turkey Burger ChiliCooking spray12 oz. extra-lean ground turkey1 cup chopped red bell pepper (from 1 [8-oz.] pepper)1 cup chopped yellow onion (from 1 [10-oz.] onion)2 tsp. chili powder, divided1 (15-oz.) can dark kidney beans, drained and rinsed1 (14.5-oz.) can diced tomatoes1 cup crushed tomatoes (from 1 [28-oz.] can)3/4 cup low-sodium chicken broth or water3 Tbsp. ketchup3 garlic cloves, minced (1 Tbsp.)2 tsp. yellow mustardChopped pickles (optional)1.Spray a large pot with cooking spray, and heat over medium high. Add turkey, bell pepper, onion and 1 teaspoon of the chili powder. Cook, stirring often, until turkey is cooked through and pepper and onion have softened, about 7 minutes.2.Stir in kidney beans, diced tomatoes, crushed tomatoes, chicken broth, ketchup, garlic, mustard and remaining 1 teaspoon chili powder. Cook, stirring occasionally, until chili is heated through, about 2 minutes.3.Divide chili evenly among 4 bowls, and top with chopped pickles, if desired.Quick tip!Instead of sour cream, try a dollop of Greek yogurt, which has fewer calories but adds a creamy tang. Also skip the fat-free cheese and use regular or part-skim — it’ll please your palate more so you need less.Serves:4Active time:20 minutesTotal time:20 minutes
Photo: Jennifer Causey
The author ofHungry Girl Fast & Easyshares one of her favorite one-pot, protein-packed meals: “It tastes just like a delicious burger, and it’s actually good for you!“Lisa Lillien’s Turkey Burger ChiliCooking spray12 oz. extra-lean ground turkey1 cup chopped red bell pepper (from 1 [8-oz.] pepper)1 cup chopped yellow onion (from 1 [10-oz.] onion)2 tsp. chili powder, divided1 (15-oz.) can dark kidney beans, drained and rinsed1 (14.5-oz.) can diced tomatoes1 cup crushed tomatoes (from 1 [28-oz.] can)3/4 cup low-sodium chicken broth or water3 Tbsp. ketchup3 garlic cloves, minced (1 Tbsp.)2 tsp. yellow mustardChopped pickles (optional)1.Spray a large pot with cooking spray, and heat over medium high. Add turkey, bell pepper, onion and 1 teaspoon of the chili powder. Cook, stirring often, until turkey is cooked through and pepper and onion have softened, about 7 minutes.2.Stir in kidney beans, diced tomatoes, crushed tomatoes, chicken broth, ketchup, garlic, mustard and remaining 1 teaspoon chili powder. Cook, stirring occasionally, until chili is heated through, about 2 minutes.3.Divide chili evenly among 4 bowls, and top with chopped pickles, if desired.Quick tip!Instead of sour cream, try a dollop of Greek yogurt, which has fewer calories but adds a creamy tang. Also skip the fat-free cheese and use regular or part-skim — it’ll please your palate more so you need less.Serves:4Active time:20 minutesTotal time:20 minutes
The author ofHungry Girl Fast & Easyshares one of her favorite one-pot, protein-packed meals: “It tastes just like a delicious burger, and it’s actually good for you!”
Lisa Lillien’s Turkey Burger Chili
Cooking spray
12 oz. extra-lean ground turkey
1 cup chopped red bell pepper (from 1 [8-oz.] pepper)
1 cup chopped yellow onion (from 1 [10-oz.] onion)
2 tsp. chili powder, divided
1 (15-oz.) can dark kidney beans, drained and rinsed
1 (14.5-oz.) can diced tomatoes
1 cup crushed tomatoes (from 1 [28-oz.] can)
3/4 cup low-sodium chicken broth or water
3 Tbsp. ketchup
3 garlic cloves, minced (1 Tbsp.)
2 tsp. yellow mustard
Chopped pickles (optional)
1.Spray a large pot with cooking spray, and heat over medium high. Add turkey, bell pepper, onion and 1 teaspoon of the chili powder. Cook, stirring often, until turkey is cooked through and pepper and onion have softened, about 7 minutes.
2.Stir in kidney beans, diced tomatoes, crushed tomatoes, chicken broth, ketchup, garlic, mustard and remaining 1 teaspoon chili powder. Cook, stirring occasionally, until chili is heated through, about 2 minutes.
3.Divide chili evenly among 4 bowls, and top with chopped pickles, if desired.
Quick tip!Instead of sour cream, try a dollop of Greek yogurt, which has fewer calories but adds a creamy tang. Also skip the fat-free cheese and use regular or part-skim — it’ll please your palate more so you need less.
Serves:4
Active time:20 minutes
Total time:20 minutes
source: people.com
