Recipe for Filling, Delicious, and Weight Loss-Friendly Turkey Chili

Chili is delicious and craveworthy, and it can be one of your best friends when you want to eat well and manage weight. 

• You can make it in advance, so there’s always something healthy ready to eat when you need it
• It’s a tasty way to boost fiber, vegetables, and protein intake
• It’s portable, so you can have it wherever you need it
• Healthy versions taste good, so you can stay on your healthy eating plan even when you’re enjoying meals with friends and family

Chili can be shockingly high in calories and saturated fat, but this recipe isn’t. Lean ground turkey instead of full-fat ground beef or steak slashes fat while boosting protein. The addition of beans, extra tomatoes, and a wealth of other vegetables lowers the calorie density and adds to the fiber content.

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It’s a one-pot meal in itself, or you can serve it with a small green side salad.

Recipe for Filling, Delicious, and Weight Loss-Friendly Turkey Chili 

Makes 8 servings

Ingredients:

• 1 tablespoon of olive oil
• 1 lb of lean ground turkey
• 1 onion, diced
• 3 cloves of garlic, minced
• 1 bell pepper, diced (any color you prefer)
• 1 zucchini, diced
• 1 can (15 oz) of kidney beans, drained and rinsed
• 1 can (15 oz) of black beans, drained and rinsed
• 1 can (15 oz) of diced tomatoes
• 1 cup of corn kernels (fresh or frozen)
• 2 cups of low-sodium chicken or vegetable broth
• 2 tablespoons of chili powder
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• Salt and pepper to taste
• Optional toppings: chopped cilantro, sliced green onions, shredded cheese, avocado slices, Greek yogurt

Instructions:

1. In a large pot or Dutch oven, heat a bit of olive oil over medium heat. Add diced onion and cook until softened, about 3-4 minutes. Add minced garlic and cook for another 1-2 minutes until fragrant. 
2. Add ground turkey to the pot, breaking it up with a spoon, and cook until browned.
3. Stir in diced bell pepper and zucchini, cooking for another 2-3 minutes until slightly softened.
4. Add kidney beans, black beans, diced tomatoes, corn kernels, and chicken broth to the pot. Stir well to combine.
5. Season the chili with chili powder, cumin, paprika, salt, and pepper. Stir to evenly distribute the spices.
6. Bring the chili to a simmer, then reduce the heat to low and let it simmer for about 20-25 minutes, stirring occasionally, to allow the flavors to meld together and the vegetables to soften.
7. Taste and adjust seasoning if needed.
8. Serve hot, garnished with your favorite toppings like chopped cilantro, sliced green onions, shredded low-fat cheese, avocado slices, or plain non-fat yogurt.

Nutrition information per serving: calories: 250 kcal; total fat: 7 g; total carbohydrates: 26 g; sugar: 6 g; fiber: 8 g; protein: 21 g; sodium: 400 mg; cholesterol: 70 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES