Turkey Chili with Barley


INGREDIENTS:

Canola or olive oil, for cooking

1 large onion, peeled and chopped

2 lbs (1 kg) lean ground turkey

1/4 cup (60 mL) chili powder

1 tsp (5 mL) dried oregano

1 tsp (5 mL) cumin

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) pepper (white pepper, if you have it)

1 can chicken stock, undiluted

1 28 oz (798 mL) can diced tomatoes, undrained

1 cup (250 mL) salsa, hot or mild (optional)

2 19 oz (598 mL) cans white kidney or navy beans, drained

1/2 cup (125 mL) pot or pearl barley

Low fat sour cream and fresh cilantro, for garnish (optional)

DIRECTIONS:

Heat a drizzle of oil in a large, heavy pot set over medium heat. Add the onion and saut√© for a few minutes, until softened. Add the turkey and cook until no longer pink. Add the chili powder, oregano, cumin, salt and pepper. Cook for another minute. Add the chicken stock, tomatoes, salsa, beans and barley and bring to a simmer.

Reduce heat and cook, stirring occasionally, for about 45 minutes. By then the barley should be cooked through. If you want to serve it right away, let it simmer for another 15-20 minutes, then taste and adjust the seasonings. Otherwise, let cool and refrigerate overnight; reheat on the stovetop over medium heat after a day or two. Add some extra stock or tomatoes if the barley has absorbed too much liquid and it has become too thick.

Serves 8.

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