OK, I’ll confess. I’m, uh, not much of a cook. It isn’t that I’m a bad cook really. It is more that I just don’t cook. I used to cook, before I got married and in the early part of our marriage. But, once kids arrived cooking was one of those time intensive things that sort of went by the wayside. Cooking was mostly using the microwave or getting take out and heating it up. And, we ate out a lot.
But, now I have more time and I want to cook more since I always enjoyed what I would cook. But, I still don’t have much patience to spend time in the kitchen. Also, after years of eating frozen foods I like being able to heat something up in 5 minutes.
So – with all that baggage – today I experimented some more with trying to find foods that are calorie friendly, healthy, and that will freeze well in individual portion sizes.
I decided to meld together two great recipes and make a three bean turkey chili. I started with 2 recipes that had some similarity. I had posted here about making this chili from Finding Radiance. I had used ground turkey and kidney beans to make it. It was great. Then, I posted here about making this 3 bean chili from Green Lite Bites. Charles and I loved both recipes. They had a lot of similarities. They both used most of the same spices and had beans and tomatoes so the overall flavor was similar. The Finding Radiance chili had ground meat in it, onions, and was cooked on the slow cooker. I loved how the slow cooker intensified the flavors and liked adding the ground turkey. On the other hand, the Green Lite Bites 3 bean chili was great for having 3 different kinds of beans and also had corn. It was quick and easy to make since I just made it on the stovetop. I ate part of it one day like a chili in a bowl. On another day, I dipped some out with a slotted spoon and wrapped it up in a tortilla which was also great.
So this afternoon I decided to combine the best of both of them. Basically, I kept the three different beans and corn of the 3 bean chili, but added ground turkey. I used all the similar spices, but added some of the spices from the turkey chili. I kind of wanted to use onion instead of onion powder, but I was making a double batch so I could freeze some of it and really didn’t have room for onions in my slow cooker. Because that I was the other thing. I was going to cook it in the slow cooker to get the intensified flavors.
So first, here is how I melded the two recipes together to make Three Bean Turkey Chili:
20 oz. extra lean ground turkey breast, browned
15 oz. diced tomatoes with green chiles
6 oz. can tomato paste + 6 oz. water
15 oz. can black beans, no salt added, drained and rinsed
15 oz. can kidney beans, no salt added, drained and rinsed
15 oz. can garbanzo beans, no salt added, drained and rinsed
15 oz. can whole kernel corn, no salt added, with liquid
2 T. chili powder
1 T. dried cumin
1 T. garlic powder
1 T. onion Powder
½ T. paprika
½ T. cocoa
Per cup: 243 calories, 3 g fat, 36 g carbs, 9 g fiber, 24 g protein, 6 WW Points Plus
I made a double batch so I could freeze a lot of it in individual servings. That way, when I’m hungry I can just take one out, heat it and have a quick lunch.
As you can see, it was a large quantity of stuff:
I browned the ground turkey first:
While it was browning, I opened the cans. I drained and rinsed the beans:
Then, I started adding everything else to the slow cooker:
I stirred everything as I would add ingredients. Once everything was added, my slow cooker was full.
I cooked it on low for 5 hours. When it was done, it looked and tasted great!
I froze part of it in individual amounts of 1 cup. I was hungry and ate 1 ½ cups for 9 WW points plus, but usually would probably eat 1 cup. I was particularly glad that I used the no salt added beans and corn, since that really cut down the amount of sodium (about 343 mg per cup). I ate it in a bowl, but I could also see putting it with greens or wrapping it up in a tortilla.