Simple Chili with Kidney Beans

Recipe adapted from Cook’s Illustrated.

This recipe is the result of multiple tastings done in the Cook’s Illustrated kitchen. The secrets to best tasting chili are:

• heating spices in oil to bring out the most flavor;
• long heating time so the chili is not too bland or too thick;
• keeping the lid on for half of the cooking time, then removing the lid for the second half; and
• using tomatoes as the cooking liquid.

Ingredients

• 2 Tbsp olive oil
• 2 medium onions, chopped fine (about 2 cups)
• 1 red bell pepper, cut into 1/2” cubes
• 6 medium garlic cloves, minced or pressed (about 2 Tbsp)
• 1/4 cup chili powder
• 1 Tbsp ground cumin
• 2 tsp ground coriander
• 1 tsp red pepper flakes
• 1 tsp dried oregano
• 1/2 tsp cayenne powder
• 2 pounds lean ground turkey or lean ground beef
• 2 16oz cans dark red kidney beans, drained and rinsed
• 1 28oz can low-sodium diced tomatoes with juice
• 1 28oz can low-sodium tomato puree
• Salt, to taste (optional)
• 2 limes, cut into wedges

Preparation

1. Heat oil in a large, heavy-bottomed nonreactive Dutch oven. Add onions, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano and cayenne. Cook, stirring occassionally, until vegetables are softened and beginning to brown, about 10 minutes.
2. Increase heat to medium-high and add the ground turkey or beef. Break the turkey up with a spoon. Cook until no longer pink.
3. Add beans, tomatoes, tomato puree and 1/2 tsp of salt (optional); bring to boil, then reduce heat to low and simmer, covered, stirring occassionallly for 1 hour. Remove cover and continue to simmer 1 hour longer, stirring occassionally.
4. If chili begins to stick to the bottom of the pot, stir in 1/2 cup water and continue to simmer.
5. Continue simmering and stirring until turkey is tender and chili is dark, rich and slightly thickened.
6. Serve with lime wedges and condiments (diced fresh tomatoes, chopped red onion, chopped cilantro leaves, low fat sour cream, shredded Montery Jack or cheddar cheese).

Nutritional information

Makes twelve 1-1/2 cup servings, each having 270 calories, 20g protein, 10g fat, 27g carbohydrate, 9g fiber and 560mg sodium.

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