It is all too common and familiar…
You rush home from work only to remember you have nothing planned for dinner. You hesitate to resort to takeout but time really is not on your side with homework help lined up.
Instead of opting for pizza, quickly whip up this best turkey chili! Also packed with protein, fiber, and other nutrients, this recipe is one that truly nourishes the body unlike most takeout meals.
Read on to find a simple and healthy chili recipe that comes together in a quick 30 minutes!
Healthy Turkey Chili Recipe
Yield: About 6 servings
Nutrition per serving: 330 calories, 12g fat, 37g protein, 18g total carb, 5g fiber
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Ingredients:
• 1 Tbsp olive oil
• 1 green bell pepper, chopped
• 1 medium onion, chopped
• 1 tsp minced garlic
• 2 pounds ground turkey (93 percent lean, 7 percent fat)
• 1 Tbsp chili powder
• 1 Tbsp ground cumin
• 1 tsp oregano
• Salt and pepper to taste
• 4 cups of chicken stock, low-sodium
• 1, 28-ounce can diced tomatoes
• 1, 14 ounce can red kidney beans, drained and rinsed
• Optional toppings: avocado, sour cream, jalapeño, shredded cheese
Instructions:
1. Heat olive oil in a large saucepan over medium-high heat.
2. Add onions, garlic, and bell peppers to the pan and sauté for 3 minutes or until onions are soft and translucent.
3. Add ground turkey and break up into crumbles as it browns.
4. Sprinkle the meat with chili powder, cumin, oregano, and salt and pepper to taste. Cook for another minute.
5. Add the chicken stock, diced tomatoes, and kidney beans. Bring it to a boil then reduce heat to a simmer. Cover and simmer for about 10 to 15 minutes.
6. Remove from the stovetop and pour chili into a bowl.
7. Garnish with favorite chili toppings as desired.
Healthy Chili without Beans
One of the best qualities of this great recipe is its adaptability. Feel free to omit the beans while bulking in more nutrients. For instance, adding chopped carrots adds a healthy dose of vitamin A while corn packs some fiber.
But the flexibility does not stop there…
Other ways to switch up this recipe may include the following:
• Swap out the turkey meat for ground beef. Choose at least a 90 percent lean, 10 percent fat to control the amount of saturated fat. Using grass-fed beef can also add some heart-healthy omega-3 fats to the mix!
• Ignite the spice with jalapeño, poblano, or other peppers.
• Use another type or blend of beans, including black beans and chili beans.
In addition to its ingredient flexibility, the chili recipe can be prepared in a slow cooker. Here is how to do it:
1. Simply follow the recipe up to step number 3, or after the turkey golden brown. The turkey does not have to be entirely cooked through, as it will cook more in the slow cooker.
2. Add all ingredients to the slow cooker and cook on high heat for 4 hours or low heat for 8 hours.
3. Come home to a delicious, heart-healthy turkey chili recipe!
