Those fall temperatures poked their head out for a few days last week! So naturally, here's a recipe for a healthy Turkey Chili, along with the macronutrient breakdown and approximate calorie count:
1 lb lean ground turkey
1 onion, chopped
3 cloves garlic, minced
1 bell pepper, chopped
1 can (14.5 oz) diced tomatoes
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh or frozen)
2 cups low-sodium chicken broth
2 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper (optional)
Salt and pepper, to taste
Optional toppings: shredded cheese, chopped green onions, Greek yogurt
Heat a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
Add the chopped onion, minced garlic, and bell pepper to the pot. Cook until the vegetables are softened, about 5 minutes.
Add the diced tomatoes (with their juices), kidney beans, black beans, corn kernels, chicken broth, chili powder, cumin, paprika, cayenne pepper (if desired), salt, and pepper. Stir well to combine.
Bring the chili to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, stirring occasionally.
Taste and adjust the seasonings as needed.
Serve the turkey chili hot, topped with your desired toppings such as shredded cheese, chopped green onions, and a dollop of Greek yogurt.
Macronutrient and Calorie Count (approximate values):
The following macronutrient breakdown and calorie count are based on a serving size of 1 cup of chili without any toppings:
Lean Ground Turkey (1 lb): Approximately 112g protein, 6g fat
Onion (1 medium): Approximately 1g protein, 10g carbohydrates, negligible fat
Garlic (3 cloves): Approximately 1g protein, 3g carbohydrates, negligible fat
Bell Pepper (1 medium): Approximately 1g protein, 6g carbohydrates, negligible fat
Diced Tomatoes (14.5 oz can): Approximately 4g protein, 8g carbohydrates, negligible fat
Kidney Beans (15 oz can): Approximately 21g protein, 40g carbohydrates, 1g fat
Black Beans (15 oz can): Approximately 21g protein, 40g carbohydrates, 1g fat
Corn Kernels (1 cup): Approximately 4g protein, 30g carbohydrates, 2g fat
Low-Sodium Chicken Broth (2 cups): Approximately 4g protein, 4g carbohydrates, negligible fat
Chili Powder (2 tablespoons): Approximately 3g carbohydrates, negligible fat
Cumin (1 teaspoon): Approximately negligible protein, negligible carbohydrates, negligible fat
Paprika (1/2 teaspoon): Approximately negligible protein, negligible carbohydrates, negligible fat
Cayenne Pepper (1/4 teaspoon): Approximately negligible protein, negligible carbohydrates, negligible fat
Salt and Pepper: Negligible macronutrients
Optional Toppings: The macronutrients and calorie count will depend on the specific toppings and quantities used.
The overall calorie count per serving will depend on the specific brands and quantities of ingredients used. However, as a general estimate, one cup of this turkey chili without toppings can range from approximately 250-350 calories.
Remember, these values are approximate and can
vary based on the specific ingredients and quantities used. It's always recommended to check the nutrition labels of the specific products you use for accurate macronutrient and calorie information.
Enjoy your healthy and flavorful Turkey Chili, and feel free to adjust the recipe and ingredient quantities to meet your personal dietary needs and preferences!