Recipe of the Month: Chunky Turkey Chili
Who doesn’t love a hot bowl of hearty delicious chili in the dead of winter? Since most traditional recipes pack in over 300 calories, 1,000mg of sodium, and 10g of fat per 1 cup serving, we gave it a quick NYNG (NY Nutrition Group) makeover to provide you with the same comforting taste but with about 1/2 the calories, fat and sodium. Either way, chili makes a great lunch or dinner option, offering up a ton of nutrition, including plenty of appetite-quenching fiber, lean muscle building protein, potassium, iron, and vitamin A.
1 lb of (at least 90%) lean white meat ground turkey
2 sixteen ounce cans of diced tomatoes
4 garlic cloves, diced
1 medium white onion, diced
1 medium red onion, diced
1/3 cup canned (unsweetened) pumpkin
1/3 cup of low-sodium chicken broth
1/2 medium zucchini, cut into small chunks
1/2 cup raw mushrooms, cut into small pieces
1 sixteen ounce can of kidney beans
2 tbsp of Ortega taco seasoning mix
1 tbsp of turmeric
1 tbsp of Olive Oil
shredded 2% cheddar cheese
Low-fat/reduced-fat sour cream
Heat large sauce pan over medium-heat. Pour 1 tbsp of olive oil so that it thinly coats bottom of pan. Add in ground turkey meat and sauteed until outside of meat is slightly cooked or browned (about 5 minutes). Add in onions and continue to stir. When onions become translucent, add in garlic and cook for another 1 minute. Then slowly stir in chicken broth, follow it up with the 2 cans of diced tomatoes, zucchini, mushrooms, Ortega seasoning, turmeric, salt and pepper. Cover pan and reduce heat to simmer for 10 minutes.
After 10 minutes is up, add in drained beans, pumpkin and then cover and let simmer for 10 more minutes. Check taste and add more seasons as desired such as chili powder, taco seasoning, salt, etc.
Let cool and then scoop out 8 equal portions and top with 2 tbsp of avocado, 1 tbsp of shredded cheese and 1 tbsp of low-fat sour cream.
Makes 8 servings: Per 1/8 mixture
Calories: 187 calories
Fat: 8g fat
Carbs: 16g carbs
Fiber: 6g fiber
Protein: 15g protein
Sodium: 455mg sodium