600g ground turkey breast / turkey breast mince (2 3/4 cups)
2 medium sized onions – chopped
3 garlic cloves – chopped finely
Calorie controlled spray oil
1/2 tsp ground cumin
3/4 tbsp paprika
1/4 – 1/2 tsp dried chili flakes
1/2 tsp ground black pepper
500ml beef stock – made with 1 beef stock cube/ bouillon cube (2 1/4 cups)
400g tin chopped tomatoes
3/4 tbsp tomato paste / tomato puree
240g kidney beans (1 x 400g can – drained)
INSTRUCTIONS
Preheat the oven to 200°C / 180°C fan / Gas 4
Line the bottom of a baking tray with parchment paper / grease proof paper. Layer on the ground turkey and cook on the middle shelf for 20 – 30 minutes. Stir every 8 minutes or so, breaking it up if need be, until it has cooked through, is browned and no pink meat is left.
Whilst the turkey is cooking, chop the onions and garlic.
Spray a large non stick skillet / frying pan with calorie controlled cooking spray. Add the chopped onions and over a medium/low heat saute the onions until they start to soften and brown. It they start to stick to the bottom of the pan add a couple of tablespoons of water. It should take 5 minutes or so for the onions to soften.
Add the chopped garlic and saute for a further 1 – 2 minutes making sure that it doesn’t burn.
Add the ground cumin, paprika, dried chili flakes and black pepper and stir to combine.
Add the beef stock, chopped tomatoes and the tomato paste, stir, turn up the heat and bring to the boil.
Add the drained kidney beans and the cooked turkey breast, stir and then reduce the heat to a simmer.
Simmer for 15 – 20 minutes, stirring occasionally until the sauce has thickened. For a wetter chili this should take 15 minutes – for a drier chili, it will probably take closer to 20 minutes.
Serve with fat free yogurt and some sliced peppers.
