Western Chili Con Carne

1/2       cup chopped onion
1          clove garlic, minced
2          tablespoons oil
3/4       pound ground turkey breast or sirloin
3          cups cooked*, drained red kidney or pink beans or two 16-oz. cans, drained
2 to 3  teaspoons chili powder
1          teaspoon paprika
3/4       teaspoon salt
1/2       teaspoon crushed oregano
1/4       teaspoon pepper
1/8       teaspoon ground cumin
1          bay leaf
Dash hot pepper (optional)
1          can (14 to 16-oz.) whole tomatoes
4          teaspoons yellow corn meal
 
Sauté onion and garlic in oil until tender. Add ground beef and brown, breaking apart with a fork. Stir in beans, 1 cup water, seasonings and tomatoes; bring to a boil. Reduce heat and simmer, uncovered, about 1 1/2 hours; stir occasionally. To thicken, slowly add corn meal, stirring constantly; cook over medium-high heat until mixture boils. Remove bay leaf. Makes 4 or 5 servings. Recipe can be doubled.

Nutritional Information per Serving:
Calories-234, (From Fat-16%), Protein-19 g, Carbohydrate-31 g, Fat-4 g, Sodium-522 mg, Potassium-781 mg, Dietary Fiber-8 g, Calcium-90 mg, Iron-4 mg, Vitamin A-1232 iu, Vitamin C-17 mg, Cholesterol-27 mg

*For best results, soak and cook dry beans by preferred method.