Emergency Chili

I am a believer in stock piling certain foods.  If a non-perishable is on sale, stock up!  Shoot, even if meat is on sale, stock up!  It'll freeze just fine.  With that in mind, I raided my pantry (and deep freezer) in search of a meal that I could make without having to hit the grocery store.  Here's a super easy recipe for a quick dinner.


Emergency Chili
-1 can chili beans (mild or hot, depending on your preference)
-1 lb lean ground beef/turkey (thawed if frozen)
-1 can dark kidney beans, drained and rinsed
-2 cans diced tomatoes
-1 medium/large yellow onion, chopped
-half cup water

-Saute the onions along with the ground turkey until meat is fully cooked.  Soak up any fat with a paper towel.  Add the remaining ingredients and simmer for 10 minutes.  Add hot sauce and crushed pepper to taste. Serve with a slice of wheat bread or crackers for dipping.  Optional: instead of topping with sour cream, try plain nonfat Greek yogurt.  Yeah, sounds weird, but plain Greek yogurt is really similar to sour cream, but the benefit is that it's lower fat, no fat, and packs a ton of protein. 

This makes about 6 servings.  It also freezes pretty well- just portion out into an individual-sized Tupperware. 
Nutrition: 270 calories, 29 g carbs, 8 g fat, 27 g protein