SERVES 8 / PREP: 10 MINUTES / COOK: 40 MINUTES / TOTAL: 50 MINUTES
This meaty chili is hearty enough to fill you up on a cold winter day but lean enough in calories to help you meet your weight-loss goals. It has a balance of meat and beans that will please everyone in the crowd. The perfect blend of spices from the homemade Chili Powder (here) and additional cumin give this chili flavor to delight your palate.
Nonstick cooking spray
16 to 20 ounces extra-lean ground turkey
1 white onion, chopped
1 tablespoon minced garlic
2 cups water
1 (28-ounce) can crushed tomatoes
1 (15-ounce) can red kidney beans, drained and rinsed
2 tablespoons Chili Powder (here)
½ teaspoon ground paprika
½ teaspoon dried oregano
½ teaspoon ground cumin
1 Place a large pot over medium-high heat, and coat it with cooking spray. Add the ground turkey, and brown it for about 7 minutes, or until the turkey is no longer pink.
2 Add the onion and garlic to the pot, and sauté until the onion is tender, about 5 minutes.
3 Stir in the water, crushed tomatoes, kidney beans, chili powder, paprika, oregano, and cumin until well combined.
4 Bring the liquid to a simmer, and then turn down the heat to low. Cook for about 30 minutes, until the chili is thick and no longer watery, and serve.
Post-op tip: You may find this to be a well-tolerated staple during post-op. Add powdered eggs or an unflavored protein powder to get in additional grams of protein. To jazz up the recipe as you advance several months after surgery, top the chili with low-fat plain Greek yogurt, shredded cheese, and chopped scallions. You could even try this poured over a quartered or halved baked potato.
Per Serving (1 cup): Calories: 141 Total fat: 1g Sodium: 176mg Total carbs: 15g Sugar: 4g Fiber: 4g Protein: 19g
¼ cup ½ cup 1 cup