Thursday, August 31, 2017

Turkey Chilli and Butternut Squash Rice

Turkey chilli with butternut squash rice topped with yoghurt and spring onion


I used to eat a lot of minced turkey back in the day, mainly because I didn't like red meat. Since I started eating red meat again, I have sort of forgotten about it, which is a shame as it's delicious and can be used for pretty much anything that beef mince can.

Turkey chilli was one of my favourite recipes for turkey mince and I remembered why as soon as I tasted it. It has all the flavour of beef chilli but it's lighter, not as rich. Turkey mince is lower in calories than standard beef mince, although not as low as the extra lean mince that's widely available now. It's a great alternative for those who don't like red meat or are trying to cut back on it a little. You can also get lean turkey mince in some supermarkets, to cut back an extra few calories. That's what I have used in this recipe.

Instead of serving it with traditional plain rice, I added roasted butternut squash to make it even more filling and to reduce the amount of rice required. That has the advantage of reducing calories without reducing the bulk of the meal, plus you can't beat the sweet, nutty flavour of butternut squash- gorgeous! If you like a lot of rice, I would advise increasing my suggested 40g to 60g per person. I topped mine off with a tablespoon of fat free greek yoghurt and some spring onion. The greek yogurt is also great for anyone who doesn't like their chilli as spicy as you do, because it cools the spice a little.

Turkey Chilli and butternut squash rice is syn-free on Slimming World if you use spray oil and is around 600 calories for a pretty decent portion if you are using MyFitnessPal.


Turkey chilli pinnable image

Make Turkey Chilli with Butternut Squash Rice

To get a printable version of the recipe, click here: Turkey chilli with Butternut Squash Rice

Ingredients
(serves 4)

500g lean turkey mince
400g tinned tomatoes
400g kidney beans
1 tbsp tomato puree
1 onion
1 red pepper
2 cloves of garlic, crushed
1 tbsp chilli powder (heat of your choice)
1 tsp cumin
1 tsp paprika
150ml chicken stock
120g white basmati rice
400g butternut squash
2 tsp olive oil
4  tbsp fat free yoghurt (optional)
4 spring onions (optional)

Method

1. Heat 1 tbsp oil on medium heat in a large saucepan. Chop the onion and red pepper into small chunks and add to the pan to soften.
2. When softened, add the garlic and spices and stir well for around 30 seconds.
3. Add the turkey mince and cook until browned. 
4. Stir in the tomato puree and then add the tinned tomatoes and the drained kidney beans. Stir well.
5. Add the chicken stock and stir through. Leave to simmer and thicken for 25-35 mins as required.
6. Peel and chop the butternut squash into small chunks. Put the chunks into a bowl and mix with the remaining oil. Then tip out onto a baking tray and pop in the oven at 200 (190 fan, gas mark 6) for around 25 minutes or until browned and softened.
7. Cook the rice as per instructions on the packet.
8. Chop the spring onions if using.
9. When cooked and drained, mix the butternut squash through and serve with the turkey chilli.
10. Spoon the yoghurt onto each portion of chilli and sprinkle some spring onion on top.


Bowl of turkey chilli


Close up picture of turkey chilli




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