Turkey Chili

Healthy Living, Recipes

A hearty chili is even better when it’s low fat and low calorie. This quick, easy chili recipe is made with ground turkey. Enjoy this turkey chili with a sprinkle of cheddar cheese.

When choosing ground turkey for your recipe, look for one that’s lower in fat, or leaner, to save calories and fat. Although turkey can be more lean than beef, it still contains saturated animal fat. Choosing the leanest protein is optimal for a recipe like chili, where flavor doesn’t depend on fat. Increase flavor, fiber, and the bulk of the recipe by adding even more veggies or beans than it calls for: you may need to add more broth or canned tomatoes to keep the recipe’s stew-like consistency. To make this recipe entirely plant-based, leave out the turkey and focus on veggies and beans or try a ground soy or alternative plant protein product like veggie crumbles, and leave off the shredded cheese. Plant-based eating is growing in popularity; whether you’re cooking for a vegetarian in the family or looking to eat more non-meat based dishes yourself, chili is a great dish to start introducing healthier ingredients into because it tastes hearty and delicious with tons of flavor.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 1/2 Tbsp olive oil
  • 1 lb ground turkey breast
  • 1 cup chopped yellow onion
  • 1 cup chopped red, yellow and/or orange bell pepper
  • 2 tsp ground cumin
  • 1 can (28 oz) no salt added whole peeled tomato
  • 1 can (15 oz) kidney beans rinsed and drained
  • 1 tsp hot sauce
  • 1/8 tsp salt
  • Black pepper to taste
  • 1/4 cup chopped fresh parsley
  • 1/4 cup shredded low fat cheddar cheese

Preparation

In a large skillet, heat oil over medium heat until hot. Add turkey and cook, stirring occasionally, until just browned.

Add onion and bell peppers and cook, stirring occasionally, for about 3 minutes, or until vegetables are softened.

Add cumin and tomatoes, breaking up the tomatoes with a spoon to release their juices, and cook for 2 minutes.

Add beans, hot sauce, salt, black pepper and parsley and stir to combine. Cook for 3 minutes, or until beans are heated through.

Serve sprinkled with cheddar cheese and additional chopped parsley, if desired.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3/4 to 1 cup

Calories: 175
Sodium: 279mg
Fat: 3g
Carbohydrates: 17g
Saturated Fat: 1g
Fiber: 4g
Cholesterol: 37mg
Protein: 19g

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

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.