One Pot Turkey Chili with Rice

17 35 336
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
One Pot Turkey Chili with Rice
Health Highlights

Ingredients


284 gm Turkey breast, skinless ((300g) minced)
1/2 cup White rice, medium-grain, dry (115g)
1 medium White onion (finely chopped)
2 clove(s) Garlic (minced)
1 tbsp Vegetable oil
1/2 can (28oz) Tomatoes, canned, stewed (chopped)
1 small pepper(s) Red bell pepper (chopped)
1 cup Vegetable stock/broth, low sodium (250ml)
1/3 cup Red kidney beans, raw ((60g); drained)
1/3 cup Sweet corn, canned, drained ((85g))
1/3 cup Monterey jack cheese ((30g) grated; (optional))
1 tsp Oregano, dried
1 tsp Cumin
1 tsp Pepper Paste, sweet (paprikakrem)
1/2 tsp Hot pepper (chili) flakes
1/2 tsp Salt
1/3 tsp Ground red pepper, McMormick

Instructions


  • Heat the oil in a large pan and sauté the onion and garlic for 3-4 minutes. Next, add the meat and fry for about 5-6 minutes until cooked throughout. 
  • Add spices, mix, then add the uncooked rice and mix again. Next add the chopped peppers, beans, corn, canned tomatoes and broth. Mix and bring to a boil. Simmer covered on low heat for about 17-20 minutes.
  • Add grated cheese, cover and heat for another 2 minutes until the cheese melts, then serve.


Dairy free option: cheese in this recipe is optional, so if you prefer a dairy free meal, just skip the cheese or replace with a vegan version.


Nutrition Facts

Per Portion

Calories 336
Calories from fat 76
Calories from saturated fat 26.3
Total Fat 8.4 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 5.1 g
Cholesterol 53 mg
Sodium 635 mg
Potassium 805 mg
Total Carbohydrate 41 g
Dietary Fiber 5.1 g
Sugars 7.1 g
Protein 26.3 g

Dietary servings

Per Portion


Grain 0.7
Meat 0.8
Meat Alternative 0.4
Milk Alternative 0.2
Vegetables 1.9

Energy sources


Pygal46%467.1580163321253184.8244071893096222%340.0267499983948273.1165909670229431%307.04574819398886146.2379282287440446%22%31%CarbohydratesFatProtein

Meal Type(s)





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