Chilly Day Chili Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 cup chopped onions
1/2 cup chopped green bell pepper
1 lb ground lean turkey
1 tbsp chili powder
2 cloves garlic, minced
1/2 tsp ground cumin
1/4 tsp ground oregano, crumbled
1 1/2 cups low-sodium canned vegetable juice
1 can (14 1/2 oz) diced tomatoes and green chiles
1 cup reduced-sodium canned chicken broth
1/2 cup quick pearled barley
1 can (15 oz) black beans, drained and rinsed

Directions:

Heat the oil in a large saucepan or Dutch oven over a medium-high heat. Add the onions and green pepper, and cook and stir until soft. Add the turkey, chili powder, garlic, cumin and oregano, and cook, stirring to break up the meat for 5 minutes or until cooked through. Add the vegetable juice, tomatoes and chiles, chicken broth and barley, and increase heat to medium-high. Bring to a boil, then reduce heat to medium-low.
Cover and simmer gently, stirring occasionally, for 15 minutes until the barley is almost tender. Add the beans, cover the pan and cook for 10 minutes.
Nutritional Information Per Serving: Calories 320; total fat 12g (saturated fat 2.5g); cholesterol 60mg; sodium 700mg; carbohydrate 36g (fiber 9g); protein 21g

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	266.67 Kcal (1116 kJ)
Calories from fat	100.42 Kcal
		% Daily Value*
Total Fat	11.16g	17%
Cholesterol	55.87mg	19%
Sodium	212.82mg	9%
Potassium	529.46mg	11%
Total Carbs	23.43g	8%
Sugars	4.59g	18%
Dietary Fiber	5.33g	21%
Protein	18.64g	37%
Vitamin C	35.6mg	59%
Vitamin A	0.4mg	14%
Iron	8.6mg	48%
Calcium	52.3mg	5%

Amount Per 100 g
Calories	104.28 Kcal (437 kJ)
Calories from fat	39.27 Kcal
		% Daily Value*
Total Fat	4.36g	17%
Cholesterol	21.85mg	19%
Sodium	83.22mg	9%
Potassium	207.05mg	11%
Total Carbs	9.16g	8%
Sugars	1.79g	18%
Dietary Fiber	2.08g	21%
Protein	7.29g	37%
Vitamin C	13.9mg	59%
Vitamin A	0.2mg	14%
Iron	3.4mg	48%
Calcium	20.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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