Ingredients

2 tablespoons of canola oil

2 cups chopped onion

5 garlic cloves as desired, chopped fine

1 red bell pepper, seeded and chopped coarsely

2 tablespoons chili powder

1/4 teaspoon cayenne pepper, or as desired

1 tablespoon cumin

1 teaspoon dried oregano

1/2 teaspoon cinnamon (optional)

3 cans (16 ounces each) of 3 different types of beans (kidney, black, pinto, etc.), rinsed and drained

1 cup frozen corn (or canned corn, drained)

1 can (28 ounces) of crushed tomatoes, with juice

1 cup low-sodium vegetable tomato juice (spiced version, if desired)

Salt and freshly ground black pepper, to taste

3 cups diced cooked turkey

Hot sauce, to taste

Reduced-fat sour cream and shredded cheese (optional garnish)

Directions

1 Heat oil in a large, deep pot over medium-high heat until hot. Stir in onion, garlic and bell pepper. Lightly sauté until onion is translucent, garlic is golden and bell pepper is softened.

2. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds.

3. Stir in beans, corn, tomatoes and juice.

4. Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper.

5. Stir in turkey and simmer an additional 15 minutes. Adjust seasonings, as desired, adding more salt, pepper and hot sauce.

Serve with reduced-fat sour cream and cheese as toppings, to taste.

Makes 10 servings.

Calories: 289

Fat: 8 grams

Saturated fat: 1 gram

Carbohydrate: 34 grams

Protein: 22 grams

Fiber: 10 grams

Sodium: 560 milligrams