Friday, February 3, 2012

Foodie Friday: Healthy Turkey Chili

Healthy Turkey Chili - Copyright 2012 Michelle Loy - Go Wellness

If there's one thing I love in the winter time, it's a nice hearty bowl of soup...or chili.  I love that you get so much  nutritious and delicious goodness in one bowl.  I discovered this Healthy Turkey Chili after my church launched a church-wide healthy eating initiative called The Daniel Plan in 2011.  One of the doctors leading the initiative is Dr. Daniel Amen, and this recipe hails from his wife, Tana.  This is one of the best white meat chilis I've ever had.  One thing that sets it apart is the pureeing of some of the veggies, which adds nice texture to this soup.  Since it's Super Bowl weekend, I thought this would be a great recipe to share for those of you that enjoy a nice bowl of chili during the Super Bowl.  Enjoy!
Do you like chili?  What's your favorite chili recipe?

Healthy Turkey Chili
Adapted from:  Change Your Brain, Change Your Body Cookbook by Tana Amen 

1 Tbsp +1 tsp refined coconut oil
1 pound lean ground turkey
1 cup yellow onion, chopped
*Optional: 1 jalapeno pepper (I leave this out because it's too spicy for my kids.)
3 cloves garlic, chopped
1 tsp chili powder
1 small can (4 oz) diced green chilies
1 Tbsp fresh oregano or 1 tsp dried oregano
1 tsp cumin seed
1-2 tsp salt
3 cups diced tomatoes, fresh or organic canned, no salt added variety
2 cups chicken or vegetable broth, reduced sodium
2 cups celery, chopped
1 cup bell peppers, chopped (I usually use a combination of green and red.)
1/2 cup zucchini, chopped (I usually leave this out as it's a summer vegetable and not in season during the winter. It still tastes perfectly fine.)
2 cups canned kidney beans, drained and rinsed
1 cup canned black beans, drained and rinsed 

1.  Heat 1 tsp of the coconut oil in a large skillet over medium heat, about 1 minute.  Add the celery, bell pepper, and zucchini and heat for another 2 minutes.  
2.  In a large pot, brown the ground turkey in coconut oil over medium heat.  Break up the ground turkey well with a wooden spoon so that it crumbles.  Add the onion, stirring, for about 2 minutes.  
3.  Add the garlic, jalapeno (if using), chili powder, green chilies, oregano, cumin seed, salt, and tomatoes.  Combine well until the spices and meat are thoroughly mixed together.  
4.  Add broth.  
5.  In a blender, add 2 cups of the chili mixture and half of the celery, bell pepper, and zucchini mixture and puree.  Then pour the pureed mixture back into the chili pot.  
6.  Add the remaining celery, bell pepper, and zucchini mixture along with the beans.  Stir thoroughly and heat through on medium-low, about 5 minutes.  Serve. 

Serves: 8
Nutritional Information:
Calories:  230   Carbohydrate:  25 g   Protein:  19 g   Fat:  7 g   Cholesterol: 40 mg   Fiber:  7 g   Sugar: 8 g Sodium:  710 mg   
Excellent source of:  vitamins C and A
Good source of:  vitamin B6, calcium, and iron


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