Monday, 21 April 2014

Turkey Chili

     Love this recipe. Super simple and the whole fam jam loves it too. The substitution of lean turkey meat in place of beef means that it has less fat, and is high in protein, iron, zinc, potassium, and the B vitamins. The meat is low G-I and can help keep insulin levels stable. This is perfect for a cooler day, especially if you are looking for something simple and healthy to make.


Recipe

Ingredients:
  • 1 tsp avocado oil (or olive oil)
  • 1 1/2 pounds learn ground turkey meat
  • 1 medium white onion, chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 1/2 tsp ground cumin
  • 1 tbsp chili powder
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper (I omit this because spice makes my stomach ill)
  • 1 15 oz can kidney beans (or soak your own, which is a better option)
  • 1 15 oz can tomato sauce
  • 2 tbsp fresh parsley 
Steps:
  • Heat oil in large saucepan over medium high heat.
  • Add turkey, onion, bell pepper, and garlic.
  • Cook, stirring occasionally, for 10 minutes until turkey is no longer pink.
  • Add cumin, chili powder, salt, and cayenne, and stir for 1 minute.
  • Stir in kidney beans and tomato sauce; bring to boil.
  • Reduce heat to low and stir occasionally for 15-20 minutes.
  • Sprinkle with parsley and serve warm.
Makes 4 serving, 1 1/2 cup each
Per serving:
Calories: 433
Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 117 g
Sodium: 794 mg
Carbohydrate: 33 g
Fiber: 11 g
Sugar: 10 g
Protein: 43 g

This recipe is adapted from Body Beast. Enjoy!