Give your chili a heart-healthy twist with turkey

Low in fat and boasting a number of heart-friendly nutrients, this turkey chili is simple and delicious. You can make up a large batch and freeze it for a quick and healthy lunch.

• 15 ml (1 tbsp) canola oil
• 1 large garlic clove, crushed
• 1 onion, finely chopped
• 2 red or green peppers, seeded and finely chopped
• 7 ml (1 1/2 tsp) cayenne pepper, or to taste
• 10 ml (2 tsp) ground cumin
• 5 ml (1 tsp) dried oregano
• 500 g (1 lb) ground white-meat turkey
• 2 cans (425 g/14 oz each) no-salt-added diced tomatoes
• 1 can (450 g/15 oz) red kidney beans, drained and rinsed
• Salt and pepper to taste
• 500 g (1 lb) spaghetti

• 125 ml (1/2 c) plain low-fat yoghurt
• 1 scallion, finely chopped
• 60 ml (4 tbsp) finely chopped mixed fresh herbs, such as parsley, cilantro and chives

Preparation time: 10 minutes. Cooking time: 25 minutes. Serves 4.

1. First make the topping. Mix the yoghurt with the scallion and herbs. Cover and chill until needed.
2. Heat the oil in a large skillet, Add the garlic and sauté for 30 seconds. Add the onion and red or green peppers, and sauté, stirring occasionally, until softened, about 5 minutes.
3. Stir in the cayenne pepper, ground cumin and oregano. Continue to cook, stirring occasionally, for about 2 minutes. Add the turkey and cook, stirring occasionally, until it is browned and crumbly.
4. Stir in the tomatoes and kidney beans, and add seasoning to taste. Bring to the boil, then reduce the heat and simmer for 15 minutes.
5. Meanwhile, cook the spaghetti in boiling water 10 to 12 minutes, according to the package instructions, until al dente. Drain well.
6. Divide the spaghetti among four plates and spoon an equal amount of turkey chili over each serving. Top with the herb-flavoured yoghurt and serve.

• Use black or pinto beans instead of kidney beans.
• Omit the turkey entirely and just have a bean chili by adding an extra can of beans.
• To increase the fibre content, use whole-wheat spaghetti or noodles.

Each serving provides:

• 790 Calories (150 Calories from Fat)
• 16 g Fat (4 g Saturated Fat and 0 g Trans Fat)
• 44 g Protein
• 116 g Carbs
• 13 g Fibre
• 510 mg Sodium
• 142 mg Vitamin C
• 134 mg Magnesium
• 1209 mg Potassium
• 158 mg Calcium

Sweet peppers and warm spices flavour this family-style chili. Made with minced turkey rather than the traditional beef, it features a lower fat content and is served on spaghetti to boost the carbohydrate value.