Recipes

Soups

Turkey Chili

This robust chili is packed with nutrients and is great for sharing. Ground turkey provides a load of flavor with a fraction of the saturated fat of ground beef. The key is to use ground turkey versus ‘extra lean’, which can be too dry. The beans are a good source of fiber, iron and protein. This is one of those dishes that taste even better the next day. Plus the leftovers can be remade into twice-baked potatoes, Sheppard’s pie, or stuffed peppers!

Key Nutrients: protein, iron, fiber, folate, vitamin B, magnesium

Prep Time
15 minutes
Cook Time
50 minutes
Yield
6

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 red bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 ½ teaspoons dried oregano
  • 1 ½ teaspoons ground cumin
  • 1 ½ pounds ground turkey
  • ¼ cup chili powder
  • 1 bay leaves
  • 1 ½ teaspoons salt
  • 1 28-ounce can whole tomatoes
  • 4 cups homemade chicken stock (link) or low sodium chicken broth
  • 1 15-ounce can organic black or pinto beans, drained and rinsed
  • 1 15-ounce can organic red kidney beans, drained and rinsed
  • Grated cheddar cheese (optional)

Directions

  • Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 5 minutes. Add red bell pepper sauté for another 5 minutes. Add garlic, sauté for 1 minute.
  • Add oregano and cumin; stir 1 minute.
  • Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon.
  • Stir in chili powder, bay leaf and salt.
  • Add tomatoes with their juices, breaking up with back of spoon. Mix in stock and beans. Bring to boil.
  • Reduce heat; simmer 50 minutes, stirring occasionally. Discard bay leaf. Serve warm with cheddar cheese on top if you like.

Nutrition Facts (per serving)

  • Calories
    345
  • Total fat
    7g
  • Saturated fat
    1g
  • Trans fat
    0g
  • Polyunsaturated fat
    2g
  • Monounsaturated fat
    3g
  • Cholesterol
    56mg
  • Sodium
    873mg
  • Total Carbohydrate
    36g
  • Dietary fiber
    13g
  • Sugar
    7g
  • Protein
    39g
  • Vitamin A
    126ug
  • Calcium
    134mg
  • Iron; 7mg