Dinner for Chilly Nights
February is Heart Health Month, bringing our awareness to all of the factors that affect this vital organ, one of which is, of course, the foods we eat! February is also a chilly month, so what could be better than a warm, hearty, nourishing bowl of chili (pun intended)? This recipe uses ground turkey to replace the ground beef, making it a more heart-healthy option than traditional chili. Or, use soy chorizo or an unseasoned vegetarian protein crumble (found in the vegetarian protein section at the grocery story) for a vegetarian option. This recipe is quick and inexpensive to make, and can be made even quicker and cheaper if you use frozen vegetables and frozen corn, canned beans, and canned tomatoes. Make a big batch on the weekend and you’ll have dinner all set for the whole week!
Heart Healthy Chili
Yield: 8 servings
1 tsp olive oil
3 cloves garlic, chopped
1 red bell pepper, chopped (or use 1 bag bell pepper mix from the frozen section in place of both peppers)
1 green bell pepper, chopped
1 yellow onion, chopped
1 lb ground turkey (or substitute with soy chorizo)
1 15oz can black beans, drained and rinsed
1 15oz can pinto beans, drained and rinsed
2 15oz cans tomato puree, low sodium
1 14.5oz can diced tomatoes, no salt added, drained
1 1lb bag of frozen corn
1 Tbsp chili powder
1 tsp dried oregano
1 tsp ground cumin
Small bunch of scallions, parsley, or cilantro for garnish
Cook turkey in a sauce pan by drizzling olive oil in the pan and cooking the turkey on medium-high heat, breaking the turkey into small pieces, until the turkey is thoroughly cooked. Drain any excess fat.
In a separate large pot, and cook garlic in a light drizzle of olive oil until lightly browned.
Add onion and bell peppers and cook on medium-high heat until just tender.
Add beans, cooked and drained turkey, tomato puree, diced tomatoes, frozen corn, and spices, and heat on high until mixture is boiling and heated through.
Serve in bowls and garnish with scallions, parsley, or cilantro.
Approximate nutrition information per serving (calculated using turkey):
Calories per serving: 270
Fat per serving: 7g
Protein per serving: 16g
Total Carbohydrate: 40g
This month's recipe comes from Louisa Paine, Registered Dietitian at The Mount Auburn Club. Personalizing recipes is one of our specialties!
The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.