Monday, August 13, 2012

0 Recipe #319: “Cheat Sheet” Chili

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This turkey-based chili recipe is so easy, you virtually can’t mess it up! Put it in a container and take it with you to the office or eat it for dinner. It’s a complete meal in a bowl that truly satisfies. Not only is it easily portable, but it takes well to freezing and reheating. It’s a real no-brainer! This flavorful, low-fat turkey chili recipe -- made without adding any additional oil!-- will help turn you into a lean, mean, muscle-building machine! :)

This dish is yet another preview of the types of protein-rich recipes I've created for Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass, by Brett Stewart and Jason Warner, with sports nutrition content and recipes by moi. :)

"Cheat Sheet" Chili

1 lb. lean ground turkey (or, to go even leaner, use lean ground turkey breast)
2 c. water (add a cup at a time)
1 8 oz. can unflavored, crushed tomatoes
1 6 oz. can tomato paste
1 15.5 oz. can pre-cooked black beans, drained and rinsed
1 15.5 oz. can pre-cooked kidney beans, drained and rinsed
1 c. green bell pepper, roughly chopped
1 c. red bell pepper, roughly chopped
1 Tbsp. apple cider vinegar
1 large bay leaf
2 Tbsp. paprika
1 Tbsp. ground cumin
2 tsp. onion powder
2 tsp. garlic salt
1 tsp. ground oregano
1 tsp. ground coriander
1 tsp. ground cinnamon, or to taste
1/8 tsp. cayenne pepper, or to taste
2 Tbsp. masa harina de maiz (corn flour)
1/4 c. fresh cilantro leaves, roughly chopped (for garnish) (about 1 Tbsp. per person)

Directions: In a large stock pot, sear ground turkey on high heat for about 10-12 minutes, or until adequately browned, stirring continually to break up meat and evenly brown it. Remove from heat and drain any excess liquid fat, using a pan drainer. Return to heat. Add 1 c. water, followed by crushed tomatoes, tomato paste, black beans, kidney beans, green and red bell peppers, apple cider vinegar, and all dried spices. Stir together to combine, then reduce heat to low. Cover with a tightly fitting lid and simmer for 20 minutes, or until meat is tender. Lift lid to check on chili every couple of minutes, stirring occasionally and adding more water when necessary. After 20 minutes has passed, remove lid and stir in masa and remaining 1 c. water. Cook for an additional 10-15 minutes, or until desired thickness has been reached. (When chili is finished cooking, bell peppers should still retain their color and a bit of their crunch.) Then remove from heat, and let cool for 10-15 minutes before serving. Discard bay leaf. Garnish with fresh cilantro leaves and serve.

Yield: 4-6 servings.

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