Turkey Chili
Posted on Oct 8th 2009 1:00PM by Tanya ZuckerbrotFiled Under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.
When it's cold outside, there's nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, the dish can be loaded with saturated fat from the beef, cheese and sour cream. If you are not careful, a classic bowl of beef chili with its toppings can cost you up to 600 calories! My turkey chili will be sure to satisfy without packing on the pounds.
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.
Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.
Ingredients:
Serves 8
Nutrition Content (per 1-cup serving):
282 calories, 39 g carbohydrate, 13 g fiber, 967 mg sodium, 20 g protein
Want another low-fat, high-protein turkey soup recipe? Click here.
Readers, I would love to hear from you! Please send your most favorite fattening recipes to reciperehab [AT] thatsfit [DOT] com and I'll rehab it! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Recipe may vary from photograph.
Photo: Corbis
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.
Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.
Ingredients:
- 1 pound lean ground turkey
- 1 small onion, chopped
- 3 15-ounce cans red kidney beans, drained
- 3 14.5-ounce cans chopped tomatoes
- 1 cup water
- 2 celery stalks, chopped
- 1 medium green pepper, seeded and chopped
- 1/4 cup red wine vinegar
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- grated cheddar cheese
- diced onion
- low-fat sour cream
- Heat a large stockpot over medium heat until hot. Add ground turkey and chopped onion, and cook until browned.
- Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for two hours.
- Garnish with optional toppings if desired.
Serves 8
Nutrition Content (per 1-cup serving):
282 calories, 39 g carbohydrate, 13 g fiber, 967 mg sodium, 20 g protein
Want another low-fat, high-protein turkey soup recipe? Click here.
Readers, I would love to hear from you! Please send your most favorite fattening recipes to reciperehab [AT] thatsfit [DOT] com and I'll rehab it! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
