Chili contains lots of protein. This recipe is made with turkey, so it is a leaner alternative to ground beef. Chili can help you lose weight. The “capsaicin,” a colorless compound found in the chilies used to season this dish, can increase your metabolic rate by increasing your body heat production. Chili is also high in iron thanks to the turkey and beans and has vitamin C thanks to the tomatoes, peppers and chilies. Plus, it’s a great source of fiber that helps keep you feeling full for a long time after eating. Enjoy the healthy benefits of chili!
prep time = 30 minutes
2 medium onions, chopped (1 cup)
1 tablespoon vegetable oil
2 tablespoons chopped fresh garlic
1 medium red bell pepper, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 pounds ground turkey
2 tablespoons ground cumin
1 tablespoon dried oregano leaves
1 tablespoon chili powder
1 can (4 ounces) chopped green chilies, drained
2 jalapeño chilies, seeded and chopped
28-oz. can of whole Roma (plum) tomatoes
3 cups water for thick meaty chili, or 4 cups for “soupier” chili
2 cans (15 ounces) black beans, drained
1 can (15 to 16 ounces) kidney beans, drained
Salt and pepper to taste
Sweet onions, sliced
Low-fat sour cream
-Cook the onions in vegetable oil in a large saucepan over medium heat for about 10 minutes or until the onions are tender.
-Add garlic and the green and red bell peppers, cook 2 to 3 minutes.
-Add turkey and cook 3 to 4 minutes or until the turkey is no longer pink.
-Add cumin, oregano, chili powder, green chilies, jalapeño chilies, tomatoes and water. Reduce heat to low.
-Cover and simmer about 30 minutes.
-Add beans; simmer 15 to 20 minutes longer. I simmer for a total of 2 hours for a rich flavor.
-To serve, add sliced sweet onions to the top and a dab of low-fat sour cream.
If you want to make this recipe spicy, add one whole red habeñero or one whole serrano chili (deveined, deseeded and chopped). Or if you like a Tex-Mex flavor, add an envelope of taco seasoning as you simmer this recipe.
Protein 15 grams
Carbs 13 grams
Fat 6 grams
Fiber 5 grams
By Staness Jonekos, The Menopause Makeover