Lean Turkey Chili (with whole grain pita chips and Greek yogurt)
Written by Jennifer Blechman Friday, 11 November 2011 16:10
Weekly Recipes from the co-publisher..
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Lean Turkey Chili
(with whole grain pita chips and Greek yogurt)
There is nothing better than a bowl of hot chili on a crisp autumn day. Typically, chili is a heart-clogging meal made with tons of saturated fats like red meat, cheese and sour cream. Fortunately, this is one of the easiest meals to clean up— by swapping out the unhealthy ingredients for healthier, tastier ones, turkey chili can still have that decadent flavor without all the fat and calories. Using a combination of spices will also help inject big flavor into your chili.
One great tip is to swap out sour cream for Greek yogurt. It still gives the chili a creamy, cooling consistency, and has tons of healthy benefits like essential lean protein, and good bacteria that will keep your digestive track, on track. Substitute simple sugar (like saltines) for whole wheat or whole grain crackers/pita chips.
Ingredients
- 3/4 teaspoon olive oil
- 1/2 lb ground lean turkey
- 1/2 chopped yellow onion
- 1 cup water
- 16 oz can of canned kidney beans (drained and mashed)
- 16 oz can crushed tomatoes
- 1 1/2 teaspoons minced garlic
- 1 tablespoon Greek yogurt
- 2 tablespoons low-fat cheddar cheese (I like Weight Watchers Reduced Fat Shredded Double Cheddar)
-1 tablespoon chili powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon dried oregano
- 1/4 teaspoon ground cayenne pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon ground black pepper
Directions:
Heat oil in a medium pot over medium heat. Place turkey in oil, and break up with a wooden spoon. Cook meat until no longer pink and evenly cooked through. Stir in onion and cook until fragrant and tender.
Once onions are softened, pour water into pot. Mix in kidney beans and crushed tomatoes. Follow, by adding garlic, and all spices listed in the ingredients. Bring mixture to a boil, then reduce heat to low, cover, and simmer for a half hour.
When serving, add a dollop of Greek yogurt, low-fat shredded cheese and some healthy chips with the chili.
Nutrition Facts (Per Serving)
Calories 229
Total Fat 8.8g
Cholesterol 50mg
Sodium 103.7mg
Total Carbohydrate 38g
Fiber 10g
Sugars 3.4g
Protein 26g
I have always considered food to be the spice of life. The dinner table can be a place for family bonding after a long day, two people connecting on a first date, or someone just wanting to unwind and relax alone after work. It is no wonder why we have chosen to spend these precious life moments with food— they both bring us pleasure.
I grew up in a home where both food and health were extremely important. I love all kinds of food, especially that lovely type called "the carb." My favorite foods are probably pizza, pasta, french fries, and brownies. Not exactly healthy, I know. As my metabolism slowed down in my late 20s, I soon realized my eating style needed to change.
I began to see cooking as a fun hobby. I constantly looked for new ways to take everyday meals and not only make them healthier, but also make them taste just as good, if not better, than before. Because there are so many wonderful, flavorful, and at the same time healthy ingredients available at our fingertips, there is no reason to give up that slice of pizza or chocolate cake. The key is becoming familiar with these healthier substitutes while enjoying the less-than-healthy food in moderation.
I will be submitting a weekly recipe to the FitnessRx for Women website. The recipes will consist of my favorite dishes and desserts, as well as new ones I create along the way. I am looking forward to sharing them with you in the upcoming weeks. Bon Apetite!
Sincerely,
Jennifer Blechman Turner
Co-Publisher of FitnessRx for Women Website