Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Red Kidney Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500 g (1 lb) lean ground turkey
- 10 mL (2 tsp) vegetable oil
- 1 onion, finely chopped
- 1 green pepper, chopped
- 4 cloves garlic, minced
- 15 mL (1 tbsp) chili powder
- 10 mL (2 tsp) dried oregano
- 5 mL (1 tsp) ground cumin
- 1 jalapeño pepper, seeded and minced
- 1 can (796 mL/28 oz) diced tomatoes
- 1 can (540 mL/19 oz) red kidney beans, drained and rinsed
- 125 mL (½ cup) lower sodium vegetable broth or water
- 60 mL (¼ cup) tomato paste
- 2 bay leaves
Directions
In a large saucepan, brown turkey, breaking up with spoon. Use a digital food thermometer to check that the turkey has reached an internal temperature of 74 °C (165 °F). Drain using a colander and set aside. Return the empty pot to medium heat. Add oil and cook onion, green pepper, garlic, chili powder, oregano and cumin for about 3 minutes or until softened.
Stir in turkey and jalapeño pepper and cook, stirring for 1 minute.
Add tomatoes, beans, broth, tomato paste and bay leaves. Bring to a boil; reduce heat, cover slightly and simmer, stirring occasionally for about 20 minutes or until thickened. Remove bay leaves before serving.