Recipe: Turkey Vegetable Chili

Feeling chilly? Warm up with this heart-healthy recipe!

November 14, 2016 | HF Healthy Living Team

It’s getting cooler outside. Warm up your insides with some Turkey Vegetable Chili!

Turkey Vegetable Chili
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Ingredients
  1. 2 lbs of ground turkey
  2. 4 garlic cloves, peeled and minced
  3. 1 red or green bell pepper, seeded and diced
  4. 1 onion, peeled and diced
  5. 1 medium-size zucchini, diced
  6. 1 medium-size yellow squash, diced
  7. 1 can of black beans, rinsed and drained
  8. 1 28-ounce can crushed tomatoes
  9. 2 tbsp of chili powder
  10. 2 tsp of red pepper flakes
  11. Olive oil
  12. Salt & pepper to taste
Instructions
  1. Add enough olive oil to coat the bottom of a stewpot and turn the heat on low.
  2. Add diced onions and garlic. Cook until onions are softened.
  3. Add peppers and cook for another five minutes.
  4. Add ground turkey meat and seasonings and cook until meat is no longer pink.
  5. Mix in crushed tomatoes and beans and add extra seasonings if needed.
  6. Cover and let simmer for about 40 minutes on low heat.
  7. Add zucchini and squash pieces last, as they soften quicker.
  8. Top with your favorite low-fat shredded cheese or just plain Greek yogurt.
Notes
  1. Serve and enjoy! Serves six.
Healthy Living http://hfhealthyliving.org/
 

Why Eat This?

First of all, it’s loaded with vitamin C! One serving of Turkey Vegetable Chili provides 57% of the daily nutritional requirement of vitamin C for a 2,000 calorie per day diet.* Vitamin C is important for healing cuts and injuries, absorbing iron, and boosting your immune system so that you can fight infections and viruses.

This recipe is also high in heart-healthy iron. Eating iron can help prevent anemia—a condition caused by low red blood cell count—and helps oxygen move more efficiently through your blood to your muscles and heart, helping prevent stress on your heart and heart failure.

Black beans, bell pepper, tomatoes, zucchini, and squash are high in fiber. Eating enough fiber helps your body process food and makes you feel fuller longer, which is great if you’re trying to lose weight!

Here are some tips for how to make this recipe even healthier:

  • Reduce sodium by soaking and cooking your own dry black beans
  • If using canned ingredients, choose low-sodium options
  • Opt for lean ground turkey
  • Boost vitamin C levels even higher by adding extra vegetables
  • If you’re starting out adding fiber to your diet, do it slowly. Adding too much fiber too fast can lead to cramps, stomachaches, and painful gas!

Nutrition Facts

Check out the nutrition facts for this recipe below!**

Nutrition Facts

Do You Know How to Read a Nutrition Label? Find out more about it here.

Elsie Ramos
About Elsie Ramos
Elsie Ramos is a former contestant on Fox’s Hell’s Kitchen and the author of Elsie’s Turkey Tacos and Arroz con Pollo. She attended The French Culinary Institute to further pursue her culinary interests. She’s an active volunteer for The American Diabetes Foundation, and in 2011 she partnered with Healthfirst to support efforts that highlight the importance of healthy eating.
 
 

*Your daily requirement may be higher or lower based on your calorie needs.
**Nutrition facts are estimated and based on the brand that is purchased at the supermarket. To ensure accuracy of total nutrient intake, reading the food labels on each product is recommended.


 

© 2016 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Dietary Fiber,” MedlinePlus.com. October 4, 2016.
https://medlineplus.gov/dietaryfiber.html

“Free Nutrition Label Generator,” OnlineLabels.com. Accessed October 13, 2016.
https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx

Healthfirst Nutrition Team

“SuperTracker,” United States Department of Agriculture. Accessed October 13, 2016.
https://www.supertracker.usda.gov

“What is Iron-Deficiency Anemia?,” National Heart, Lung, and Blood Institute. March 26, 2014.
http://www.nhlbi.nih.gov/health-topics/topics/ida

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