How to Cook Healthy Turkey Chili

Turn your chili into a kaleidoscope of colors with the addition of vegetables.

While turkey chili is already a healthy alternative to beef chili thanks to the lower fat content in turkey meat, there are other ways to make this chili healthy. By using homemade ingredients instead of processed items you reduce the excess sodium and sugar in the chili, as well as improve the nutritional content and flavor. Bulking up the chili with vegetables is another method for improving the health value of turkey chili.

Things You'll Need

• 1 to 2 tsp. olive oil
• Frying pan
• Knife
• 1 medium red onion
• 2 garlic cloves
• Large heavy-bottom pot
• 1 lb. ground turkey, 99/1 or 93/7
• 1 green bell pepper
• 4 zucchini
• 6 extra-ripe red Roma tomatoes
• 1 cup rolled oats
• Blender
• 2 cups black beans, cooked
• 1/4 cup chopped semi-sweet chocolate, 70 percent
• 1 tsp. ground cinnamon
• 1 tsp. cumin
• 2 tbsp. chili powder
• 1 tbsp. ancho chili powder (optional)
• 2 tsp. fresh oregano, chopped
• 1 tsp. cayenne pepper powder, more as desired
• 8 oz. plain yogurt
• 8 oz. low-fat cheddar cheese, shredded

Instructions

1. Add 1 to 2 tsp. of olive oil -- 1 tsp. for 99/1 fat percentage in the ground turkey or 2 tsp. for 93/7 --to a frying pan. Heat the oil over medium heat.

2. Dice 1 medium red onion and toss it into the frying pan. Chop 2 peeled garlic cloves into a fine dice and add these to the chopped onions. Sauté for 5 minutes.

3. Add the turkey to the frying pan. Stir the meat in with the garlic and onions as the meat cooks. Fry the turkey until the inside is no longer pink.

4. Transfer the mixture into a large heavy-bottom pot. Heat the pot on medium heat. Leave the frying pan on the stove; do not wash off the grease.

5. Chop the bell pepper and add to the frying pan. Cut zucchini into 1/2-inch-thick slices and then quarter each slice. Add the zucchini to the bell peppers. Sauté the vegetables until the zucchini begin to brown. Add these to the large pot.

6. Slice the stem ends off of the Roma tomatoes. Chop them into 1-inch chunks and pour into the chili pot.

7. Pour rolled oats in a blender and blend into a fine powder. Stir this thickening ingredient into the pot.

8. Toss the cooked black beans in the pot and stir to combine all of the ingredients. Bring the chili to a boil on high heat and then reduce the chili to simmering.

9. Add the semi-sweet chocolate, ground cinnamon, cumin, chili powder, chopped oregano and cayenne pepper powder. Stir the spices into the chili. Sprinkle in more cayenne powder and 1 tbsp. ancho chili powder, if desired for a spicier chili.

10. Place the lid on the chili and simmer for 10 minutes uncovered.

11. Serve the chili with a spoonful of plain yogurt and low-fat shredded cheddar cheese.

Tips & Warnings

• Look for ground turkey meat that has the least amount of fat, since some ground turkey meats have just as much fat as lean ground beef.

• Make your black beans a day ahead of time, or use reduced sodium canned beans if necessary.

References

• Good Housekeeping: Turkey and White Bean Chili
• Mayo Clinic; Hearty Turkey Chili; Mayo Clinic Staff