Photo: Charles Deluvio
Turkey 3-Bean Chili
12 ingredients
10 min + 20 min
8
openrecipes
Turkey, black beans, kidney beans and garbanzo beans are the main players in this high-protein, high-fiber and low-fat chili. At 300 calories, 23 grams of protein and 9 grams of fiber per cup, this chili fills you up and has a lot of staying power.
Estimated Nutrition (whole recipe, rough)
483
Calories
50g
Protein
6g
Fat
60g
Carbs
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ whole Large Onion, Chopped
- ½ teaspoons Garlic Salt
- 19-¼ ounces, weight Lean Ground Turkey
- 1 can (28 Oz. Size) Crushed Tomatoes
- 4 teaspoons Garlic Powder
- 2-½ teaspoons Cumin
- 1 teaspoon Garlic Salt
- ¼ teaspoons Black Pepper
- 1 whole Serrano Pepper (diced With Seeds)
- 1 can (15 1/2 Oz. Size) Black Beans (drained, Rinsed)
- 1 can (15 1/2 Oz. Size) Kidney Beans (drained, Rinsed)
- 1 can (15 1/2 Oz. Size) Garbanzo Beans (drained, Rinsed)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes