Twenty-Minute Chili

The name says it all—you can get this cold-weather comfort food on the table in a flash!

Yield:

4 servings (serving size: 1 1/4 cups chili, 1/2 cup rice, and 1 tablespoon cheese)

Recipe from

Nutritional Information

Calories 380
Caloriesfromfat 26 %
Fat 10.5 g
Satfat 2.8 g
Monofat 2.6 g
Polyfat 3.3 g
Protein 21.4 g
Carbohydrate 51 g
Fiber 11.2 g
Cholesterol 50 mg
Iron 4 mg
Sodium 739 mg
Calcium 125 mg

Ingredients

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1 tablespoon vegetable oil
1 cup chopped onion
3/4 cup chopped green bell pepper
1/2 pound ground turkey breast
1 tablespoon chili powder
1 teaspoon Worcestershire sauce
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (15-ounce) can kidney beans, rinsed and drained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
1 (5.5-ounce) can tomato juice
1/4 cup (1 ounce) preshredded reduced-fat cheddar cheese

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and turkey, and cook 3 minutes or until done, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato juice); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, and sprinkle with cheese.

Barbara Seelig Brown

,

March 2004