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Turkey Trio
Chili
1 cup basmati
rice
1 teaspoon salt plus additional to taste
11/2 tablespoons canola, olive or vegetable oil
1 medium onion, about 8 ounces
3 cloves garlic
1 rib celery
1 pound ground turkey breast meat
4 ounces turkey bacon
1 tablespoon ground cumin
1 tablespoon chili powder
Two 14.5-ounce cans kidney beans
Two 14.5-ounce cans stewed tomatoes
1 cup fat-free, reduced-sodium chicken stock
4 ounces turkey kielbasa
Freshly ground black pepper to taste
Cayenne pepper to taste
1/4 cup packed fresh cilantro leaves
1/2 cup nonfat sour cream or yogurt
1)While the
hot-water tap runs, put the rice in a 2-quart saucepan. Add 2 cups
hot tap water and 1 teaspoon salt. Cover and bring to a boil over
high heat, then reduce the heat to low and cook for 10 minutes.
Turn the heat off and keep covered until ready to serve. (Or put
the rice, 2 cups of hot tap water, and 1 teaspoon salt in a 2-quart
microwave-safe container. Cover and microwave on high power for
10 minutes. Keep covered until ready to serve.)
2)Meanwhile,
put the oil in a 12-inch sauté pan or Dutch oven over medium
heat. Peel the garlic. Drop the garlic down the chute of a food
processor with the motor running to finely chop. Stop the motor,
then peel and quarter the onion. Trim the celery and cut into 4
roughly equal pieces. Add both to the food processor. Pulse just
until chopped. (Or chop by hand.) Scrape the contents of the food
processor into the sauté pan with a rubber spatula, increase
the heat to high, and stir.
3)Coarsely chop
the bacon. Add the bacon and ground turkey to the pan. Cook, breaking
up any large clumps of meat with a wooden spoon. Add the cumin and
chili powder, stir well and cook for 2 minutes.
4)Meanwhile,
open the cans of beans into a colander and rinse briefly. Open the
cans of stewed tomatoes into the food processor. Pulse until you
have a slightly chunky puree. Add the beans, tomatoes, and chicken
stock to the pan. Stir, cover and bring to a boil. Quarter the kielbasa
lengthwise. Then cut crosswise into pieces 3/8 to 1/2-inch wide.
Add to the pan with salt, black pepper and cayenne to taste. Stir
well and cook, uncovered, for 4 minutes.
5)Meanwhile,
chop the cilantro leaves. Put the rice in the center of a soup plate
and spoon the chili over the rice. Top with sour cream or yogurt
and sprinkle with cilantro.
Serves 4
Per serving:
712 calories, 59 grams protein, 87 grams carbohydrate, 16 grams
fat, 3 grams saturated fat, 109 mg cholesterol, 2188 mg sodium.
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