30-Minute Chili
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December 16, 2011
Need a quick chili recipe with rich flavors? This great Sunday night chili can be made with ground turkey, lean hamburger such as buffalo, or vegetarian-style using “meatless” burgers. Spice it up with fire-roasted tomatoes. For an alcohol-free chili, substitute nonalcoholic beer or vegetable broth in the same volume amounts. The secret to thickening the chili is using a skillet, rather than a saucepan.
3 Tbsp. frozen apple juice concentrate
1 medium yellow onion, chopped
4 garlic cloves, chopped
2 tsp. chili powder
1 tsp. dried oregano
1/2 tsp. cinnamon
1 Tbsp. cocoa powder
1 Tbsp. tomato paste
1 jalapeño, chopped
1 lb. lean ground turkey or buffalo or
4 chopped spicy black bean burgers
1 12-oz. bottle Mexican-style beer
(for vegetarian-style, use 1-1/2 bottles)
1 14-1/2 oz. can whole, peeled, fire-roasted tomatoes
1 15-1/2 oz. can kidney beans, rinsed and drained
Garnish options:
green onions, chopped grated cheddar cheese
fat-free sour cream baked tortilla chips, partially broken
In a large heavy skillet on medium heat, add the frozen apple juice concentrate and onions. Sauté until onions begin to brown, about 5 minutes. Add the garlic, chili powder, oregano, cinnamon, cocoa powder, tomato paste and jalapeño. Cook for 1 minute more. Add the ground meat and sauté until thoroughly cooked, approximately 4-5 minutes. For vegetarian-style, add the chopped spicy bean burgers and simmer for 1 minute. Add the beer. Simmer for 5 minutes to reduce liquid, concentrating flavors. Add the tomatoes, breaking up the larger pieces, and beans. Bring to a boil and simmer uncovered for 10 minutes. Serve hot with garnish.
Heart score:
3 hearts
Calorie chart:
Ease of prep:
easy
Number of servings:
4 Diabetic exchanges:
1 fat, ½ fruit, 4 vegetables, 4-1/2 lean meats, 1-1/2 carbohydrates
* Percent Daily Values are based on a 2,000 calorie diet.