Recipe: Three-Bean Chili with Corn and Turkey

THREE-BEAN CHILI WITH CORN AND TURKEY
"While this recipe contains a long list of ingredients, it is surprisingly simple to prepare and can be adapted easily to highlight any of your favorite flavors. Chili is great for a big crowd and keeps well in the refrigerator. Serve this hearty and satisfying meal to warm your friends and family on the coolest autumn nights."


2 Tbsp. canola oil
2 cups chopped onion
2 garlic cloves, finely chopped
1 large red bell pepper, seeded and coarsely chopped
2 Tbsp. chili powder
1/4 tsp. cayenne pepper, or to taste
1 Tbsp. ground cumin
1 tsp. dried oregano
1/2 tsp. cinnamon (optional)
3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained
1 cup frozen or drained canned corn
1 (28 oz.) can crushed tomatoes
1 cup low sodium tomato or vegetable juice
Salt and freshly ground black pepper, to taste
3 cups (about 1 lb.) diced cooked turkey
Hot sauce (optional)
4 cups cooked brown rice

In a large, deep pot, heat the canola oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute about 4 minutes, stirring often, until the onion is translucent, the garlic is golden and the bell pepper is softened.

Add the chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly.

Stir in the beans, corn, tomatoes and tomato juice. Bring to a boil, reduce the heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.

Stir in the turkey and simmer until heated through. Adjust the seasonings by adding more salt and pepper and hot sauce, to taste.

Serve over cooked brown rice.

Makes 8 servings

Per serving: 435 calories, 8 g total fat (1 g saturated fat), 62 g carbohydrate, 29 g protein, 13 g dietary fiber, 581 mg sodium.

Source: the American Institute for Cancer Research