There is much debate over whether chili should have beans in it. Some folks think beans make chili cheap—in the same way, they say, that breadcrumbs do to meatloaf. Actually, in both cases, those interloping ingredients contribute substantially to the dish. Breadcrumbs make meatloaf tender, while beans add texture and additional meatiness to chili—and lots of fiber and antioxidants, too.

　　

Ingredients

serves 4

　　4 garlic cloves, minced

　　1 medium yellow onion, cut into fine dice

　　1 green bell pepper, seeded and cut into fine dice

　　One 35-ounce canned whole plum tomatoes, roughly chopped, juices reserved

　　3 tablespoons chili powder

　　2 tablespoons ground cumin

　　Salt and freshly ground black pepper

　　12 ounces ground turkey breast

　　One 14-ounce can black beans, drained

　　1 cup shredded 75% reduced-fat cheddar cheese, such as Cabot

　　

Step 1

In a Dutch oven, combine the garlic, onion, bell pepper, tomatoes and their juices, chili powder, and cumin. Bring to a boil over high heat. Season with salt and pepper to taste. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 8 minutes.

　　

Step 2

Raise the heat to high and add the ground turkey, stirring to break it up. Add the black beans and season with salt and pepper to taste. Cover, and bring to a boil. Then reduce the heat to medium-low and simmer, stirring occasionally, until turkey is cooked through, about 8 minutes.

　　

Step 3

Serve the chili in bowls, with the cheese sprinkled on top.

　　

nutrition information

Step 4

Fat: 46g (before), 4.6g (after)

　　

Step 5

Calories: 977 (before), 287 (after)

　　

Step 6

Protein: 36g

　　

Step 7

Carbohydrates: 32g

　　

Step 8

Cholesterol: 51mg

　　

Step 9

Fiber: 10g

　　

Step 10

Sodium: 1,189mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.