Breakfast
White Chili
This is a great tomato-free chili recipe. You can use ground sirloin instead of turkey if you would like, and only include the onion and garlic called for if they are not triggers for you. If you want to delete them, add the meat to the hot oil instead of the onion and garlic and add the cumin to the meat, then proceed with the rest of step one.
Makes 6 servings
2 teaspoons canola oil
1/2 cup minced onion (if tolerated)
1 tablespoon minced garlic (if tolerated)
1 tablespoon ground cumin
1 1/4 pound lean ground turkey or turkey breast cut into 1/2-inch cubes (ground sirloin or super lean ground beef can be substituted)
4 cups (or more) low sodium chicken broth
1/2 cup pearl barley, uncooked
1/2 cup chopped bell pepper (if tolerated)
1 teaspoon dried marjoram leaves
1 teaspoon dried summer savory
2 cans (15 ounces each) white kidney beans (cannellini), rinsed and drained
Garnish:
6 ounces reduced-fat tortilla chips (optional)
grated reduced-fat Monterey Jack or sharp cheddar cheese
6 dollops fat-free sour cream
- Add canola oil to large nonstick saucepan and heat over medium heat. Add onion and garlic (if desired) and sauté until lightly browned (about three minutes). Add cumin and stir until fragrant, about 30 seconds. Add the ground or cubed turkey or ground sirloin and sauté, breaking the ground meat into smaller bits or stirring until lightly browned and cooked throughout (about four minutes).
- Pour in the chicken broth, barley, bell pepper, marjoram and summer savory and stir. Cover the saucepan and reduce heat to simmer. Simmer, stirring occasionally, for about 30 minutes.
- Add the beans and stir. Simmer chili uncovered until barley is tender and chili is nice and thick, about 15 minutes. Add salt and pepper to taste (as tolerated).
- Garnish each bowl of chili with tortilla chips (if desired) and a sprinkling of grated cheese, all topped with a dollop of sour cream.
538 mg sodium. Calories from fat: 31 percent.
Omega-3 fatty acids = .5 g, Omega-6 fatty acids = 3 g
