03/14/2012 02:03 EDT | Updated 05/14/2012 05:12 EDT

Choose thighs or ground turkey when cooking spicy chili with vegetables

This chunky turkey chili may be made with turkey thighs or ground turkey. Serve topped with shredded cheese and corn tortillas, if desired.

Turkey Chili

1 kg (2 lb) turkey thighs, skin on, bone in or 625 g (1 1/4 lb) ground turkey

30 ml (2 tbsp) vegetable oil

375 ml (1 1/2 cups) chopped onions

250 ml (1 cup) finely diced carrots

1 large clove garlic, minced

15 ml (1 tbsp) minced jalapeno pepper

1 can (156 ml/5 1/2 oz) tomato paste

1 can (796 ml/28 oz) diced tomatoes

2 cans (each 540 ml/19 oz) bean medley or mixed beans, drained and rinsed

175 ml (3/4 cup) chicken broth or water

30 ml (2 tbsp) chili powder

15 ml (1 tbsp) dried oregano

5 ml (1 tsp) ground cumin

To cook turkey thighs, place in a large saucepan and cover with cold water. Bring to a boil over high heat; cover and simmer for 20 to 25 minutes or until juices run clear when turkey is pierced. Remove to plate and let cool. Remove skin and bones; chop and set aside.

If using ground turkey, cook in oil with onions and carrots.

In a Dutch oven, heat oil over medium heat. Add onions and carrots; cook for 7 minutes, stirring occasionally. Stir in garlic and jalapeno pepper; cook for 1 minute. Stir in tomato paste. Stir in turkey, tomatoes with juice, beans, broth, chili powder, oregano and cumin; bring to a boil, stirring often. Reduce heat; cover and simmer for about 20 minutes.

Makes 6 servings.

Nutritional information per serving: 440 calories; 14 g fat; 47 g carbohydrate; 12 g fibre; 33 g protein.

Source: Foodland Ontario.