Slow-cooked Turkey & Bean Chili

Healthy Living, Recipes

March is National Nutrition Month, which includes a celebration of Registered Dietitian (RD) Day on March 10th. Throughout my career as an RD, I’ve been asked about healthy, easy, family meals that I’d recommend – especially on busy weeknights. This turkey and bean chili meets that need: it’s low in fat and cholesterol, with a dose of fiber and minimal added sugars.

Keep an eye on that sodium content though – at over 600 mg, it exceeds the current recommendation for a low-sodium serving. That’s 40% of the daily limit for those looking to a 1,500 mg per day sodium restriction. You can reduce the amount of salt in this recipe by omitting the salt, chili powder, soy sauce, and Worcestershire sauce… or opt for low-salt versions of these items, along with a low-sodium broth.

Why worry about salt? Large amounts of salt, or sodium, can affect blood pressure. You can offset this by eating foods that are high in potassium – think bananas, potatoes, citrus fruits, and tomatoes. And keep in mind, if you eat one salty meal, you can eat fresh for the rest of the day. Unprocessed, whole foods that don’t come in a package are typically low-sodium.

This chili is quick to put together in just a few minutes in the crock pot in the morning. By dinner time, you’ve got a nutritious meal, hot and ready.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

⏲️ Ready in: 8 hr. 20 mins.
🍳 Prep: 20 mins.
🍽️ Serving size: 16 cups

Ingredients

  • 2 Tbsp Wegmans Pure Olive Oil
  • 2 packages (1 lb. each) Food You Feel Good About Fresh Ground Turkey
  • 2 cans (14.5 oz each) Wegmans diced tomatoes
  • 12 cloves Food You Feel Good About Cleaned & Cut Peeled Garlic, minced
  • 2 containers (7 oz each) Food You Feel Good About Chopped Onions
  • 2 (about 1 lb. total) sweet red peppers, cored, seeded, 1/4-inch dice
  • 2 containers (7 oz each) Food You Feel Good About Diced Green Peppers
  • 2 cans (15.5 oz each) Food You Feel Good About Great Northern Beans, rinsed, drained
  • 1 container (32 oz) Food You Feel Good About Chicken Culinary Stock
  • 2 Tbsp Worcestershire sauce
  • 1 Tbsp Food You Feel Good About Soy Sauce 
  • 6 Food You Feel Good About Bay Leaves (or 2 dried)
  • 2 Tbsp hot Mexican-style chili powder
  • 1/4 tsp ground cloves
  • 2 tsp ground cumin
  • Salt to taste 

Nutrition Facts

Nutrition information is per serving
Protein: 20g
Fiber: 8g
Carbohydrate: 26g
Sodium: 610mg
Cholesterol: 35mg
Saturated Fat: 1g
Fat: 7g
Calories: 250

Preparation

Heat oil in pan on MED-HIGH until oil faintly smokes. Add turkey; cook, stirring, about 8 minutes until crumbled and fully cooked. Transfer to 6-8 quart slow cooker.

Add tomatoes, garlic, onion, red peppers, green peppers, beans, stock, Worcestershire sauce, soy sauce, bay leaves, chili powder, cloves, cumin, and salt to slow cooker. Stir to combine; cover. 

Cook on HIGH 4 hours or LOW 8 hours. Discard bay leaves.

Your Grocery List

This healthy recipe was posted in partnership with Wegmans. Simplify your shopping and download the list of ingredients to bring on your next grocery run⁠ — or add these items to your cart and check-out online!

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Copyright  © 2020. Wegmans Food Markets, Inc. All Rights Reserved. This recipe was posted with permission from Wegmans Food Markets, Inc., however, all special diet claims attributed to this recipe were determined and referenced by Catholic Health.