The Super Bowl is next weekend so I thought this would be a great time to post a chili recipe. Chili is super easy to make and there are thousands of variations including my delicious turkey chili. If you are having people over to watch the Super Bowl, a chili bar with various toppings could be a fun, no fuss, self service way to feed your guests. Just make sure you have healthier topping choices such as avocado, jalapenos, hot sauce and reduced fat cheese or reduced fat sour cream.
In my turkey chili recipe I use lean ground turkey, reduced sodium canned beans, canned tomatoes with no salt added, fresh veggies and spices. I like using a combination of fresh and canned ingredients because chili should be an easy, hassle free recipe where you just combine everything and let it cook. The turkey, beans and veggies make chili full of protein and fiber which can help you feel full and satisfied. You can also check our my “Game Day” board on pinterest for more recipe ideas. And for all the vegetarians out there, I do have a Hearty Veggie Chili recipe you can check out.
20 ounces Lean Ground Turkey
1/2 Teaspoon Onion Powder
1/2 Teaspoon Garlic powder
1/4 Teaspoon Chili powder
1/2 Teaspoon Cumin
1/4 Teaspoon Chipotle powder
1/4 Teaspoon Cayenne
1 16 oz Can Reduced Sodium Dark Red Kidney Beans
1 15 oz Can Reduced Sodium Black Beans
1 28 oz Can No Salt Added Diced Tomatoes
1/2 Cup Diced Green Bell Pepper
1/2 Cup Diced Red Bell Pepper
1 Jalapeno – Diced, seeds removed
1/2 Cup Diced Red Onion
Spray bottom of a 5 quart Dutch oven with cooking spray and turn heat up to medium. Add ground turkey and spices to pan. Cook until turkey is browned, about ten minutes. Add peppers and onion. Cook for another 5 min, mixing well. Add tomatoes and beans (don’t drain liquid) and cover. Continue cooking on medium heat for 20 minutes. Remove lid and cook for 10- 20 more minutes to cook down the liquid to desired thickness.
While it is December, it is still fairly warm in South Florida. However, last week our air conditioner was broken and we could only turn it completely off or let it blow frigid air constantly. So there were a few mornings I woke up to 58 degree weather in our apartment…. brrrrr. It did put me in the Christmas spirit though and also made me crave warm hearty meals. So I decided to try making a vegetarian chili. Even though there is no meat in my chili, it was very filling. A good dose of protein and fiber is provided from the beans and the quinoa which helps slow digestion and make you feel full longer. Bell pepper, zucchini, onion and tomatoes are also added for a healthy dose of vegetables and lots of flavor. And of course I had to top my bowl with shredded cheddar cheese (reduced fat of course), because cheese is delicious and also supplies much needed calcium and protein 🙂
3 Cups of Water
3/4 Cup Quinoa (uncooked)
1 tsp Olive oil
1 tsp Minced Garlic
1 Large Zucchini – Chopped (About 2 – 2 1/3 cup)
1/2 Large Red Onion – Chopped
1 Green Bell Pepper – Chopped
1 Red Bell Pepper – Chopped
1 Jalapeno – Diced
1 6 oz can of Tomato Paste – no salt added
1 14.5 oz can of Diced Tomatoes – no salt added
1 15 oz can of Reduced Sodium Black Beans – Rinsed and Drained
1 16 oz can of Reduced Sodium Kidney Beans – Rinsed and Drained
1/2 tsp Chipotle Powder
1 tsp Cumin
1/2 tsp Black Pepper
1/2 tablespoon Honey
Cheddar Cheese and Avocado for Topping
Bring 2 cups of water to a bowl in a large saucepan (at least 3.5 quarts with a tight fitting lid). Add quinoa, turn down to a simmer and cover. Allow to cook for ~15 minutes. While the quinoa is cooking, add olive oil to a large saute pan on medium heat. Add garlic and onions and saute until onions are slightly translucent. Add zucchini, bell peppers and jalapeno. Cook until tender and then turn down to low. After the quinoa is done cooking, turn heat up to medium and add beans, tomato paste and tomatoes to quinoa. Mix well and allow to cook a few minutes until beans and tomatoes are warmed. Turn burner down to low once warmed. Remove cooked veggies from heat and add to quinoa mixture. Add 1 cup of water and chipotle powder, cumin, black pepper and honey to chili mixture. Stir until chili is uniform. Scoop into bowls and top with cheddar cheese and avocado if desired.
Hi, my name is Caryn, and I am a registered dietitian nutritionist in Miami, Florida. I was born and raised in Ohio and have 2 girls under the age of 5. I am a busy working mom who used to have an hour long commute to work, so I know how hard keeping up with healthy habits can be. I am a lazy cook, so I hate overly complicated recipes and doing dishes. Just toss everything in one pot....right?