Nothing warms you up on a cold, winter night like a steaming bowl of chili. The trick is to create a delicious, satisfying version that’s high in protein and low in fat. This smoky, savory recipe accomplishes this with ease. The ground, white-meat turkey/smoked paprika combination creates a rich, earthy flavor.
Smoked paprika is a great addition to your spice cabinet. You can use it to boost the flavor of greens, beans or meats without the added fat and calories you get from smoked ham or turkey.
Chili is also good for you. The tomatoes are high in lycopene, a powerful antioxidant, and the red kidney beans add cholesterol-lowering fiber.
To tailor the recipe to your taste, add a healthy topping. Try chopped onions, chopped bell peppers, diced avocado, salsa or chopped jalapeno peppers.
Unless cooking in non-stick pots or well-seasoned cast-iron skillets, a little oil is
needed since the ingredients are mostly fat-free. For a thicker chili, limit broth to one cup.
Smokin’ Lean Turkey Chili
Servings: 6 (1 cup)
1/2 teaspoon olive oil
1 pound ground turkey breast
1 tablespoon smoked paprika
½ to 1 tablespoon
salt-free chili powder
½ to 1 tablespoon ground red pepper (cayenne)
1 tablespoon cumin
1 tablespoon oregano
1 tablespoon garlic powder
1 tablespoon onion powder
One 28-ounce can crushed tomatoes
Two 15-ounce (low-sodium) cans or two 10-ounce frozen bags of red kidney beans, drained and rinsed
1 to 2 cups low-sodium vegetable broth or low-fat chicken or turkey broth
Sea salt to taste
Heat oil in large pot; brown ground turkey in hot oil. Add spices to
cooked meat and mix well, then stir in tomatoes, beans and broth (1 cup for a thicker chili) until combined. Bring to a boil, and then reduce to simmer until thoroughly heated, about 15 minutes. Add topping(s).
Serve with a green salad or over brown rice.
Nutrition per 1-cup serving: 260 calories; 3 g fat (0 g saturated; 0 g trans fat); 30 g cholesterol; 34 g carbohydrates; 29 g protein; 11 g fiber; 470 mg sodium; 6 g sugar.
Vitamins and Minerals (percent of RDA)
Vitamin A, 25 percent
Vitamin C, 20 percent
Calcium, 15 percent
Iron, 30 percent