Friday, March 15, 2013

Healthy Chili

Chili, in my opinion, is the absolute best. You can do so many things with it and make so many variations. The best part of chili though, is how easy it is so make, and how healthy it can be. With the right seasoning, turkey meat chili is definitely the way to go. To make a healthy batch of chili, I use one  can of beans per two people, and 3 oz of ground turkey breast per person (it's likely that you'll have lunch leftovers). Last time I made the chili, I threw in a little turkey chorizo from whole foods, which turned out to be a good mood. So keep in mind, that you can put your own creative twist on this recipe; I am simply giving you the healthiest baseline possible. Use the following recipe to serve six people:

Easy Peasy.
  • 18 oz ground turkey breast, 99 percent fat free
  • 4 cans black beans
  • 2 cans navy beans
  • 8 oz tomato sauce
  • 1/4 cup ketchup
  • 1/2 cup white onion, chopped
  • 2 green peppers, chopped
  • 2 yellow peppers, chopped
  • 2 Roma tomatoes, chopped
  • 2 tablespoons Adobo
  • 1 small packet chili seasoning
  • (optional) - 1/4 cup Whole Foods spicy salsa
  • (optional) - hot sauce to your preference 
In a large pan, cook the ground turkey with the Adobo seasoning; add the chili seasoning packet. Add the onion, tomatoes, and peppers. Cook on medium for 15 minutes, adding water if the turkey dries out. 

Nothing beats a bit of cornbread and cheese mixed in!
 While the meat cooks, put a large pot on the stove, temperature low. Combine your cans to beans first; mix around for one minute. Add the ketchup, tomato sauce, and salsa until the ingredients bubbles. Once the turkey is done, add that mixture. Cook it all on low for 30 minutes, and you have yourself some good, hearty, and healthy food. 
  • Turkey breast - 540 
  • Black beans - 800
  • Navy Beans - 300
  • Tomato sauce - 73
  • Ketchup - 60
  • Onion - 21
  • Peppers - 120 
  • Roma tomatoes - 27
  • Salsa - 20
  • Combined seasoning - about 30
336 calories per serving (about two bowls per person!)

If you have any questions about how to make this for the family, let me know. For toppings, use Greek yogurt in lieu of sour cream and fat free cheese. Also, if you make cornbread, use egg whites and get the gluten free Whole Foods version. 

Happy reading, happy eating, and happy almost weekend, All! 

1 comment:

  1. I can attest to this chili recipe. It's delicious!!!