When it's cold and blustery, and you think you may never see spring or get warm again, try our healthy recipe for turkey chili; it'll warm your soul. Using turkey instead of beef cuts the fat, but not the flavor in this cold weather favorite. All the good stuff you want in a hearty chili recipe is here, to deliver a flavor-packed meal that will delight everyone around the dinner table.
To make this recipe even better for you, try serving the chili over whole wheat pasta or brown rice, and use a low fat cheese on top. While the chili is cooking, throw together a quick salad, and you've got a complete, healthy meal that your family will love.
Healthy Turkey Chili Recipe
1 pound ground turkey
3/4 cup onion, minced
2 Tablespoons margarine
3 cups water
1/2 teaspoon garlic powder
1 Tablespoon chili powder
1 Tablespoon dry parsley flakes
1 teaspoon paprika
2 teaspoons dry mustard
1 15 1/2-ounce can canned red kidney beans, drained
1 6-ounce can tomato paste
1/2 cup pearl barley
3/4 cup cheddar cheese, shredded
1. In large sauce pan, cook turkey and onions in margarine until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan.
2. Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.
3. Uncover and simmer 30 minutes, stirring occasionally.
4. Serve over cooked macaroni.
5. Sprinkle 3 tablespoons of cheese over each serving of chili.
Makes 4 Servings, about 1-1/2 cups each
Total fat 26 grams
Saturated fat 9 grams
Cholesterol 104 milligrams
Sodium 579 milligrams
Health Benefits of Turkey
Many people think of turkey as just a Thanksgiving food, but its steadily growing more popular as a dieting favorite. Similarly to chicken, turkey is low in saturated fat but high in protein. This makes it an excellent choice for anyone trying to lose weight or build muscle. Turkey has some other great health benefits, too! Let's check them out.
Turkey is full of essential nutrients. It's packed with niacin, vitamin B6, and vitamin B12. Niacin plays a role in energy production and cell health. Vitamin B6 supports amino acid production and nervous system health. Finally, B12 is used in DNA and red blood cell production. By eating a hearty serving of this turkey chili, you'll be getting a lot of these essential nutrients into your body.
Turkey also has a lot of selenium, which helps boost your immune system and supports thyroid health. Selenium has also been shown to help with fertility, making it an important nutrient for anyone trying to conceive. Zinc, phosphorous, and choline are also found in good amounts in turkey.
While the ground turkey used in this recipe will not have excess sodium, processed versions of turkey can. If you're ever buying processed turkey, make sure to check the sodium content. Avoid any turkey that has a high amount of salt added to it. When you can, stick to fresh or frozen turkey over processed turkey.
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