Spicy turkey chilli with spaghetti

    Spicy turkey chilli with spaghetti

    68saves
    35min


    5 people made this

    About this recipe: Sweet peppers and warm spices flavour this family-style chilli, made with minced turkey rather than the traditional beef for a lower fat content, and served on spaghetti to boost the carbohydrate value. It is an ideal cook-ahead dish as the flavour of the sauce improves if it is made a day in advance and reheated.

    Ingredients
    Serves: 4 

    • 1 tbsp sunflower oil
    • 1 large garlic clove, crushed
    • 1 onion, finely chopped
    • 2 red or green peppers, seeded and finely chopped
    • 1½ tsp cayenne pepper, or to taste
    • 2 tsp ground cumin
    • 1 tsp dried oregano
    • 500 g (1 lb 2 oz) minced turkey
    • 2 cans chopped tomatoes, about 400 g each
    • 1 can red kidney beans, about 400 g, drained and rinsed
    • 400 g (14 oz) spaghetti
    • salt and pepper
    • Topping
    • 150 g (5½ oz) plain low-fat yogurt
    • 1 spring onion, finely chopped
    • 4 tbsp finely chopped mixed fresh herbs, such as parsley, coriander and chives

    Method
    Prep:10min  ›  Cook:25min  ›  Ready in:35min 

    1. First make the topping. Mix the yogurt with the spring onion and herbs. Cover and chill until required.
    2. Heat the oil in a large frying pan or a saucepan. Add the garlic and fry, stirring, for 30 seconds. Add the onion and red or green peppers, and fry, stirring occasionally, for 5 minutes or until softened.
    3. Stir in the cayenne pepper, ground cumin and oregano, and 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 for 10–12 minutes, or according to the packet instructions, until al dente. Drain well.
    6. Divide the spaghetti among 4 plates and spoon an equal amount of turkey chilli over each serving. Top with the herb-flavoured yogurt and serve.

    Some more ideas

    For a vegetarian chilli, replace the turkey with 500 g (1 lb 2 oz) Quorn, either finely chopped or in chunks. Quorn, sold chilled and ready to cook, is a vegetable alternative to meat. Technically known as mycoprotein, it grows in a similar way to mushrooms. Quorn is low in fat and a good source of protein. * To increase the fibre content of this dish, serve the chilli spooned over wholemeal spaghetti or noodles.

    Plus points

    Turkey is a good source of zinc and many B vitamins, particularly B1, B12 and niacin (excellent source). It also provides iron. * Red kidney beans are low in fat and rich in carbohydrate. They provide good amounts of vitamins B1, niacin and B6, and useful amounts of iron. They are also a good source of soluble fibre, which can help to reduce high cholesterol levels in the blood. When eaten with pasta, rice or other grains, kidney beans and other pulses supply good amounts of high-quality protein.

    Each serving provides

    A, B12, C, niacin, iron, copper * B1, B6, folate, calcium, potassium, zinc * B2, E

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    Reviews (3)

    7

    Something else. If you are making it to be eaten on the same day, I suggest simmering for double the suggested time (30 mins) to allow the sauce to thicken. Also, I didn't have any cayenne pepper, so I used mild chilli powder, which seemed to work fine. - 30 Sep 2009

    3

    Tasty, and the use of turkey mince is a nice, healthy alternative. - 30 Sep 2009

    Emy-louChadwick
    0

    - Rated on - 02 Dec 2013

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