Healthy Meal Plans: A New Take on a Healthier Chili

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Healthy Meal Plans: A New Take on a Healthier Chili

Healthy meal plans can include a steaming hot pot of chili. A classic pot of chili to warm you up on a winter day is made with ground beef and topped with shredded cheese and a large dollop of sour cream. How about enjoying a healthier version of a hearty chili?

 

Healthy Meal Plans Can Include Chili

This healthy white turkey chili looks pretty since it is flecked with green from the zucchini, oregano and green chiles. Keep the saturated fat low by using one pound of ground turkey and adding whole-grain bulgur to boost the volume and fiber.

Bulgur is low in fat, and high in minerals like manganese, magnesium and iron. Plus, it’s a good source of plant-based protein. On top of this, bulgur wheat provides a very good dose of the dietary fiber for digestive and heart health — about 25 percent of your daily needs in every one-cup serving.

 

White Turkey Chili Recipe

 

Ingredients (makes 6 servings)

• 3 tablespoons extra-virgin olive oil or canola oil
• 1 pound 93%-lean ground turkey
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 medium zucchini, diced (about 3½ cups)
• ½ cup bulgur
• 2 tablespoons dried oregano
• 4 teaspoons ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon white pepper
• ¼ teaspoon salt
• 2 15-ounce cans no-salt-added white beans, rinsed
• 2 4-ounce cans green chiles, mild or hot
• 4 cups reduced-sodium chicken broth

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
2. Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
3. Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
4. Stir in white beans and chiles, then pour in broth; bring to a boil.
5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Cooking Tip: Simmer the chili for an hour to develop the best flavor. But, if you’re in a hurry, you can reduce the liquid by half and simmer for 20 to 25 minutes.
Substitution Tip: You can use quinoa or barley as a substitution for the bulgur.
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

 

Nutrition (per 1-1/2 cup serving)

Calories: 350
Fat: 14 g
Fiber: 10 g
Carbs: 38 g
Protein: 28 g
Click here to add this white turkey chili recipe to your healthy meal plans.

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