Twenty-Minute Chili

Serving chili over rice is popular in Texas. We also recommend corn bread sticks.

Yield: 4 servings (serving size: 1 1/4 cups chili, 1/2 cup rice, and 1 tablespoon cheese)

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1  tablespoon  vegetable oil
• 1  cup  chopped onion
• 3/4  cup  chopped green bell pepper
• 1/2  pound  ground turkey breast
• 1  tablespoon  chili powder
• 1  teaspoon  Worcestershire sauce
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  dried oregano
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1  (15-ounce) can kidney beans, rinsed and drained
• 1  (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
• 1  (5.5-ounce) can tomato juice
• 1/4  cup  (1 ounce) preshredded reduced-fat cheddar cheese

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and turkey, and cook 3 minutes or until done, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato juice); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, and sprinkle with cheese.

Nutritional Information

Calories:

380 (26% from fat)

Fat:

10.5g (sat 2.8g,mono 2.6g,poly 3.3g)

Protein:

21.4g

Carbohydrate:

51g

Fiber:

11.2g

Cholesterol:

50mg

Iron:

4mg

Sodium:

739mg

Calcium:

125mg