Brilliant Chili Topped with Walnuts
This is a modern take on a family favorite. Featuring toasted walnuts, this chili features three types of protein foods.
- Yield
- 8 Servings
- Serving size
- 1 serving
- Rating
- 4.20 of 5 (10 ratings)
Food groups
- Protein Foods: 3 ounces
- Vegetables: 1 1/4 cups
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion, medium-large, chopped
- 1 carrot, large, sliced
- 1/4 teaspoon salt
- 2 teaspoons cumin
- 2 tablespoons chili powder
- 1 pound turkey breast, 85% lean, ground
- 1 bell pepper, small, red or yellow, minced
- 2 cans (16-ounce) red kidney beans, low sodium rinsed, drained
- 2 cans (14.5-ounce) tomatoes, no salt added, chopped or crushed
- 1 1/2 cups walnuts, lightly toasted, chopped
- parsley, flat leaf, chopped (optional)
Directions
- Wash hands with soap and water.
- Heat olive oil in large, deep pan.
- Add onion and sauté over medium heat until translucent.
- Add carrots, salt, and spices; sauté until spices are toasted.
- Crumble in the ground turkey breast, and sprinkle in the minced bell pepper and cook until the turkey breast is cooked through and becomes white and opaque.
- Add the beans and tomatoes, and stir gently so as not to break the beans.
- Bring to a boil then lower heat and cook, partly covered, over medium-low heat for another 20 minutes.
- Serve hot, topped with a sprinkling of walnuts and parsley.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 405.63 |
| Total Fat | 26.22 g |
| Saturated Fat | 3.98 g |
| Monounsaturated Fat | 7 g |
| Polyunsaturated Fat | 13 g |
| Linoleic Acid | 11 g |
| α-Linolenic Acid | 2.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 42.07 mg |
| Carbohydrates | 26.73 g |
| Dietary Fiber | 10.65 g |
| Total Sugars | 6.98 g |
| Added Sugars included | 0 g |
| Protein | 20.58 g |
| Calcium | 126 mg |
| Potassium | 805 mg |
| Sodium | 310.77 mg |
| Copper | 1 mg |
| Iron | 4 mg |
| Magnesium | 98 mg |
| Phosphorus | 335 mg |
| Selenium | 18 mg |
| Zinc | 3 mg |
| Vitamin A | 135 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.6 mcg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 12 mcg |
| Folate | 69 mcg |
| Thiamin | 0.9 mg |
| Riboflavin | 0.3 mg |
| Niacin | 5 mg |
| Choline | 83 mg |
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Source
Recipe by: Created by the California Walnut Commission, a member of the MyPlate National Strategic Partnership Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/brilliant-chili-topped-walnuts. Federal works are public domain in the United States.