20-Minute Chili


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Try this healthy turkey and bean chili served over rice, as is popular in Texas.

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  • 1 bag (3 1/2 oz.) boil-in-bag long-grain rice
  • 1 Tbs. vegetable oil
  • 1 C. chopped onion
  • 3/4 C. chopped green bell pepper
  • 1/2 lb. ground turkey breast
  • 1 Tbs. chili powder
  • 1 tsp. Worcestershire sauce
  • 1/2 tsp. ground cumin
  • 1/2 tsp. dried oregano
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1 can (15 oz.) kidney beans, rinsed and drained
  • 1 can (14.5 oz.) Mexican-style stewed tomatoes with jalapeno peppers and spices, undrained
  • 1 can (5.5 oz.) tomato juice
  • 1/4 C. (1 oz.) shredded reduced-fat cheddar cheese

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Cook the rice according to package directions, omitting salt and fat. While the rice cooks, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper and turkey; cook 3 minutes or until done, stirring to crumble. Stir in the chili powder, Worcestershire sauce, cumin, oregano, salt, black pepper, kidney beans, stewed tomatoes and tomato juice. Bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, sprinkled with cheese. Serves 4.

Source: Cooking Light magazine, March 2004 issue

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