Ingredients:
2 Tbsp. canola oil
2 cups chopped onion
2-4 garlic cloves as desired, chopped fine
1 red bell pepper, seeded and chopped coarsely
2 Tbsp. chili powder
1/4 tsp. cayenne pepper, or as desired
1 Tbsp. cumin
1 tsp. dried oregano
1/2 tsp. cinnamon (optional)
3 cans (16 oz. each) of 3 different types of beans (kidney, black, garbanzo, etc.) rinsed and drained
1 cup frozen corn (or canned corn, drained)
1 can (28 oz.) crushed tomatoes, with juice
1 cup low-sodium vegetable tomato juice (spiced version, if desired)
Salt and freshly ground black pepper, to taste
3 cups diced cooked turkey
Hot sauce, to taste
Reduced-fat sour cream and shredded cheese (optional garnish)
Directions:
Heat the oil in a large, deep pot over medium-high heat until hot. Stir in the onion, garlic and bell pepper. Lightly sauté this mix until the onion is translucent, the garlic is golden and the bell pepper is softened. Stir in the chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring for 30 seconds. Stir in the beans, corn, tomatoes and juice.
Reduce the heat to medium-low and simmer the ingredients gently for 45 minutes, stirring occasionally. Season to taste with salt and pepper. Stir in the turkey and simmer for an additional 15 minutes. Adjust the seasonings, as desired, adding more salt, pepper and hot sauce. Serve the dish with reduced-fat sour cream and cheese as toppings, to taste.
Makes 10 servings. Per serving: 270 calories, 6 g. fat (1 g. saturated fat), 33 g. carbohydrate, 22 g. protein, 9 g. dietary fiber, 426 mg. sodium.
—From the American Institute for Cancer Research
