Heartburn Diet Recipe#73 – Bean Turkey Chili
Ingredients:
1 can (15 ounces) white or cannellini beans, rinsed and drained
1 can (14 ounces) reduced-sodium chicken broth
4 cups cooked, diced turkey breast
2 cups corn
1 can (15 ounces) black beans, rinsed and drained
2 cans (4 ounces each) diced, roasted green chiles
1 tsp cumin (if tolerated)
1 tsp oregano
1 tsp garlic powder (if tolerated)
1/2 tsp kosher salt
1/2 cup reduced-fat sour cream
1/4 cup chopped cilantro
Garnish:
Additional reduced-fat sour cream
Shredded reduced-fat Mexican-blend cheese
Preparation:
- In a blender or food processor, place 1/2 cup white beans and 1/4 cup chicken broth. Cover and process until smooth.
- In a large soup kettle, add bean puree, remaining chicken broth, turkey, corn, black beans, chiles, cumin, oregano, garlic powder, and salt.
- Bring to a boil. Reduce heat and simmer, uncovered, for 20 to 25 minutes.
- Remove from heat.
- Stir about 1/4 cup of the cooked chili mixture into the sour cream.
- Stir tempered sour cream and cilantro into the chili mixture until combined.
- If chili is too thick, thin with fat-free milk. Serve in bowls topped with sour cream and cheese.
Yield: 6 servings, 1 1/2 cups each
Chef’s Notes: Typically off-limits to those who experience reflux; this GERD-friendly chili makes use of leftover Thanksgiving turkey. The pureed white beans serve as a natural thickener adding body and healthy fiber to this quick-to-fix, low-fat chili.
Nutritional Analysis:
Calories: 310
Fat: 3 g
Saturated Fat: 1.5 g
Sodium: 660 mg
Fiber: 8 g Carbohydrate: 37 g
Protein: 39 g
[Source: The Gerd Life (thegerdlife.com)]
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