Twenty-Minute Chili

Randy Mayor; Jan Gautro

Try a Texas take on this cool-weather comfort food by serving it over rice with warm corn bread sticks on the side.

Yield: 4 servings (serving size: 1 1/4 cups chili, 1/2 cup rice, and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 380
  • Calories from fat: 26%
  • Fat: 10.5g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 3.3g
  • Protein: 21.4g
  • Carbohydrate: 51g
  • Fiber: 11.2g
  • Cholesterol: 50mg
  • Iron: 4mg
  • Sodium: 739mg
  • Calcium: 125mg

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

  1. Cook rice according to package directions, omitting salt and fat.
  2. 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.
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