Chili is one of those perfect dishes for winter. Today we will explore the tricks of a healthful version of this classic, made with white beans and turkey.
White chili has many of the same ingredients as the original. It contains the white meat of turkey, pork or chicken; white or multicolored beans instead of the standard canned red kidney beans; and the same vegetables and spices. The difference is that this chili is lighter.
Turkey breast is the leanest cut of meat for this dish. Chicken is richer. Pork has the meatiest flavor and texture. I prefer to dice the meats instead of buying ground versions because of the texture and the look that diced meat gives the chili.
White chili is lighter in fat, depending on the meat. Our recipe uses turkey breast for the lowest fat content.
Michigan navy beans are my first choice for white chili. I like to blend in another colored bean for contrast.
The bean texture is essential. The texture is easily controlled by the acidic qualities of the tomato and vinegar. After the beans have been exposed to the acid environment of the chili sauce, their cell walls are no longer softened by the boiling process.
The primary ingredient in chili powder is assorted ground chilies, ranging from mild to hot. These flavors are rounded out with the aromatic spices of cumin and coriander seed. Black and white pepper are sometimes added for flavor. Depending on your taste, other spices may be added to the chili, including ginger, allspice, mace and turmeric.
TURKEY AND WHITE BEAN CHILI
Preparation time: 25 minutes
Cooking time: 2 hours 30 minutes-3 hours 15 minutes
Standing time: 8 hours
Yield: 8 servings
1 pound dried navy beans
1/2 pound other dried beans of choice
3 large onions, peeled, 1 cut into chunks, 2 diced
2 bay leaves
2 sprigs fresh thyme
1/4 teaspoon salt or to taste
1/4 cup canola oil
10 cloves garlic, minced
Chili powder to taste
4 cups light poultry stock or vegetable stock, or low-sodium chicken broth
2 cans (28 ounces each) plum tomatoes, crushed
1/4 cup red wine vinegar
2 pounds turkey breast, diced
1 cup plain no-fat or low-fat yogurt
1/4 cup each: snipped chives, cilantro
1. Rinse beans under cold running water. Place in large bowl; cover with cool water to 1 inch above surface. Cover; refrigerate at least 8 hours or overnight, adding water to cover as necessary.
2. Drain beans; transfer to large pot or Dutch oven. Cover with cold water. Add onion chunks, bay leaves and thyme. Heat over medium-high heat to simmer. Season with salt. Cook until tender, 1 hour to 1 hour 30 minutes, adding water as needed to keep beans covered. Remove beans from heat; drain in colander.
3 Heat 2 tablespoons of the oil in large pot. Add diced onions; cook until tender and slightly browned, about 10 minutes. Add garlic, cooking until translucent, about 2 to 3 minutes. Add chili powder; cook 1 minute. Add stock and tomatoes. Heat to simmer over medium-high heat; cook 1 hour. Drain beans; add to chili. Stir in vinegar.
4. Heat remaining oil in separate skillet over high heat. Add turkey without overcrowding pan; cook until it starts to release juices, about 4 minutes. Transfer to chili. Repeat with remaining turkey as necessary. Adjust seasonings; continue cooking 15 minutes.
5. Combine yogurt and chives in small bowl. Season with salt and pepper to taste. Ladle chili into serving bowls. Garnish with dollop of yogurt. Sprinkle with cilantro.
Nutrition information per serving:
Calories …… 570 Fat ………… 11 g Cholesterol .. 60 mg
Sodium ….. 520 mg Carbohydrates .. 71 g Protein ……. 48 g
