Healthy Turkey Chili
- Lee Baxter
- Nov 18, 2024
- 3 min read
Cals: 148 Protein: 13.4 Carbs: 8.4 Fiber: 2.7 Fats: 4.1 45 mins
Healthy Turkey Chili is perfect to make on Sunday for a week's worth of macro-nutrient balanced lunches! Give this a try next week!
I made this soup inspired by NYT Turkey Chili - Perfect for weekly meal prep for high protein and high fiber lunches! Per usual I made some modifications to make it lower fat, add in extra vegetables. Here are the changes I made and recommend for you!
I changed the beans to black and pinto beans. Choose what you like. I doubled the jalapeno and included some of the seeds for extra spice. I left out the cheese so we could control how much cheese we each wanted on our soups. I used low fat, higher protein three cheese blend from TJ’s. 1/4th cup adds 8 grams protein and only 4 grams fat (better balance than regular cheese).
I topped each bowl with 1/4th avocado which adds some healthy, anti-inflammatory fat
This recipe is DASH (Dietary Approaches to Stop Hypertension) Diet friendly and Mediterranean diet friendly as well. It is gluten free and can be dairy free if you don’t add the cheese.
In most of your meals you should aim to get lean protein, fiber containing carbohydrates, and healthy fats. This Healthy Turkey Chili is a well-balanced meal in a bowl! For one cup serving you get 13.4 grams of protein, 8.4 grams of carbs with 2.7 grams of fiber, and only 4.1 grams of fat. You can add more fiber and healthy fat to it by topping it with 1/4th avocado. Adding low fat cheese will add more protein!
Your List of Ingredients
2 lbs ground turkey 93/7
1 tbsp olive oil
2 cups chopped yellow onion
4 cloves garlic
1 chopped red bell pepper
1 cup chopped celery
2 chopped jalapenos with or without seeds - I leave some in for more spice
3 bay leaves
3 tbsp chili powder
2 tsp cumin
2 cans diced tomatoes
2 cups chicken broth
1 can black beans
1 can pinto beans
Salt and pepper to taste
Step 1 :
Heat 1 olive oil in large pot. Cook onion, garlic, celery first for 2-3 mins.
Step 2:
Add and cook turkey meat for about 5 mins and it up as it browns.
Step 3:
Add red bell pepper, jalapeños, bay leaves, chili powder, cumin and cook for another 5 mins.
Step 4:
Add tomatoes, chicken broth. Bring to boil and reduce to simmer for 15 mins.
Step 5:
Add drained beans and cook for another 10 mins. Serve with your choice of toppings!
I used 1/4th avocado and 2 tbsp low fat cheese. You can use crumbed tortilla chips as well for extra crunch.
Recipe makes 16 cups of chili.
Nutrition facts per 1 cup:
Calories: 148
Fat: 4.1
Carbs: 8.4
Fiber: 2.7
Protein: 13.4
Sodium: 177.8
Potassium: 189.4
Do you or a loved one need help managing diabetes, hypertension, high cholesterol or other chronic conditions with diet and lifestyle changes? Would you like to learn how to manage your weight and prepare healthy meals for your family? Want to work with me to reach your health goals? I provide one-on-one nutrition counseling services. I love helping my patients become healthier through good nutrition! Book your first nutrition counseling session here.
Leave a comment if you made this recipe and share any changes you made to the Healthy Turkey Chili! If you enjoyed this recipe follow Lee Baxter Nutrition on instagram, facebook and this blog for healthy recipes!
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