Clean Eating:  Turkey and Bean Chili

Clean Eating: Turkey and Bean Chili


This clean eating dish is full of flavor, has tons of protein and is very easy to put together.


Just be sure to use the ground breast of turkey that’s 99% fat free.  We want to stay lean.


First chop your onion and garlic.


In a large stock pot place your ground turkey, onions and garlic together.  Season with a little bit of garlic salt.  While the turkey is cooking, be sure to break it up into small pieces.


Drain and rinse your beans.  Set aside.


Once the turkey is cooked all the way through, add in your seasoning.  Stir until all the pieces of turkey have been coated, saute for about 2 or 3 minutes.  This will really release all the flavors and oils from the seasoning.


Now add in your chicken broth, green chilies, both beans, tomato puree and the diced tomatoes.


Bring to a boil and then reduce heat and let simmer for about 20 minutes.


Chop about 1/3 cup of fresh cilantro and toss it into the chili right before you are ready to serve.


Garnish with a little bit of reduced fat cheddar cheese and you have a lean and mean yummy dinner.  You could also serve the chili over a baked potato.


Some people might not consider potatoes clean because, well, it’s white and it is high on the glycemic index and has about 18 grams of sugar per serving.  I think these little tubers get a pretty bad wrap because they are loaded with tons of nutrients, they’re a low calorie and fat free food.  A five-ounce potato has zero fat, only 110 calories and more potassium than a serving of carrots, broccoli or even an entire medium banana.  Potatoes are also an excellent source of vitamin B-6.  So, for me, I’m going to keep potatoes on my list of clean foods since they have so many health benefits.

Just make sure you don’t buy a potato bigger than your head and think that it is a serving.  Look how my potato fits into the palm of my hand.  Now that’s a serving size.


Once you’ve baked your potato, cut it into fourths lengthwise and top with one cup of chili and a little sprinkling of reduced fat cheddar cheese and you’re good to go.

One more easy and delicious weeknight meal under our belts!

**By the way, this freezes well, too.  So if you have any left over, just put it in a freezer-friendly container and you have a quick week night dinner right in your freezer.

 

Clean Eating: Turkey and Bean Chili
 
Prep time
Cook time
Total time
 
Such an easy and healthy dish to make on a busy week night. This also freezes well, too.
Author:
Recipe type: Main
Cuisine: American
Serves: 6
Ingredients
  • 1 cup chopped white onions
  • 4 small garlic cloves
  • 1 pound lean ground turkey breast (99% fat free)
  • Garlic Salt
  • 2 tablespoons chili powder
  • ⅛ teaspoon crushed red pepper
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 1 15-ounce cannelini beans (white kidney beans)
  • 1 4-ounce can diced green chilies
  • 1 15-ounce can black beans
  • 1 10-ounce can tomato puree
  • 1 14.5-ounce can diced tomatoes with green chilies and spices
  • 1 14.5-ounce can reduced sodium chicken broth
  • ⅓ cup chopped fresh cilantro
Instructions
  1. Chop the onion and mince the garlic. Add the turkey to a large pot with the onion and garlic. Continue to cook on medium-high heat until the turkey is no longer pink.
  2. Add your spices to the turkey mixture so that they can release their natural oils (chili powder, crushed red pepper, coriander, cumin, and season with a little bit of garlic salt. Allow to cook for about 1 minute or so.
  3. Drain and rinse your beans. Add them to the pot along with the diced chilies, diced tomatoes, chicken broth and tomato puree. Allow mixture to come to a boil then reduce the heat to low and allow to simmer for about 20 minutes.
  4. For a few extra calories you can top with some reduced-fat shredded cheddar cheese and a dollop of reduced-fat sour cream. Any left-overs? You can freeze any remaining chili and next week you can bake a small potato and pour 1 cup of chili over potato and now you have a new meal.
  5. Serving size 1 cup. Calories 211; protein 23; fiber 5
Nutrition Information
Serving size: 6

 

7 Comments

  1. That Turkey and Bean Chili sounds really good. The use of ground turkey makes for a leaner meal without sacrificing taste. Thanks for posting.

  2. Kellie Lynch says:

    Super good and it’s good for you:) I am swapping my old chili recipe out for this one. I like this clean recipe, you can’t even tell you are eating turkey.

  3. I made this for supper last night and it was sooooo good, can’t wait to have it for leftovers at lunch.

  4. Made thIs for dinner last night but left out the chicken broth since it has so much sodium. It was delish!!

  5. Glad I found this recipe, I’m sure my family is going to love it!

  6. Just made this tonight for my family and it was delicious, easy, clean eating family meal. Thank you!

  7. I made this tonight and it was easy and delicious. I didn’t have the tomato puree, so just used tomato sauce and it was a fine substitute. It could have been a little spicier for our taste (especially my husband who likes things extra spicy), but it was probably spicy enough for most people. Very good flavor overall. Great recipe for cooking from the pantry as long as you have ground turkey and onions on hand. Thanks!

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