Ashlee, RD, LD
Healthy Turkey Chili Recipe
Chili is a versatile meal--it's easy to make, reheats well, and you can add endless amounts of toppings
each time you eat it to change things up. This recipe uses extra lean ground turkey to make things a little bit healthier. It also has several type of beans to add extra nutrition benefits. Chili can be a very healthy meal when prepared with the correct ingredients.
Here’s 4 ways to upgrade your chili:
Use an extra lean mean, such as 98% extra lean ground turkey or ground beef
Skip the sour cream on top- try using a plain, non-fat greek yogurt for a creamy, lighter version
Beware of the high sodium content of beans. Look for the beans labeled “no added salt”, or use dried beans.
Add vegetables! Pulse them into fine pieces in a food processor and add to chili. You won’t even know they are there!
Healthy Turkey Chili
Servings=7 Time=45 minutes . Difficulty=easy
Description: "A healthy, simple chili recipe that works great for a weeknight meal"
Ingredients • 1 Tsp olive oil • 16 oz extra lean ground turkey (99% fat free, 1% fat) • ½ zucchini • 20 baby carrots • 1 can (15 oz) dark red kidney beans, no added salt • 1 can (15 oz) light red kidney beans, no added salt • 1 can (15 oz) black beans, no added salt • 1 can (15 oz) diced tomatoes with green chilis • 1 can (8 oz) tomato suace • 1 can (4.5 oz) green chilis • 2 tablespoon Hot Chili Powder • 2 tsp Taco Seasoning • 1 tsp cumin • ½ teaspoon onion powder • ¼ teaspoon garlic powder • 1.5 tsp brown sugar
Directions 1. Heat olive oil in medium skillet over medium heat. 2. Add ground turkey, saute until no pink is showing (turkey should reach 165F). 3. Remove ground turkey from heat and set aside. 4. Cut zucchini into small pieces (about 1" in diameter), place in food processor. 5. Pulse until finely ground. Add to large pot. 6. Repeat with baby carrots. 7. Drain beans, add to pot. 8. Add tomatoes, tomato sauce and chili spices. 9. In separate bowl, mix the hot chili powder, taco seasoning, cumin, onion powder, garlic powder and brown sugar. 10. Add seasonings to beans and mix well. 11. Add ground turkey. 12. Simmer over low heat for 20 minutes. 13. Serve with cheese, chips, crackers or other desired toppings.