Healthy Chili Recipe:
Turkey Chili
Photo: Theryn Fleming
Turkey helps make this an exceptionally healthy chili recipe. For those looking to cut down on their consumption of red meat, turkey is an excellent alternative. It is high in protein, with a single 4-ounce serving providing 65% of your daily requirement. It is also high in vitamins B3 and B6, is low in staurated fat, and contains selenium, a mineral important to the thyroid and immune system.
The spices used in this healthy chili recipe also confer health benefits. Cumin has long been known as a digestive aid, and it also helps guard against cancer with its ability to scavenge free radicals and boost the liver's detoxification enzymes. Cayenne helps prevent heart disease, and helps fight cancer and diabetes.
The best turkey comes from pastured birds. They are higher in vitamin A and omega 3 fatty acids, are lower in fat and cholesterol, and are free of antibiotics. You can find this at your local farmers' market or get it from a reliable online supplier, such as US Wellness Meats.
Turkey Chili
| Yield | 8 |
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| Prep Time | 15 minutes |
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| Cook Time | 45 minutes |
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Ingredients
- 1 1/2 teaspoons olive oil
- 1 pound ground turkey
- 1 chopped onion
- 2 cups water
- 1 28 oz. can crushed tomatoes
- 1 16 oz. can drained, rinsed and mashed kidney beans
- 1 tablespoon minced garlic
- 2 tablespoons chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh ground pepper
Instructions
- Heat the oil in a large pot over medium heat. Saute the onion until it starts to become transparent, about 3 minutes. Add the turkey, and stir fry until browned.
- Add the water to the pot. Mix in the tomatoes, kidney beans, and garlic. Season with chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.
