Healthy Turkey Chili

Healthy Turkey Chili

Chili is a fall favorite and a great meal option now that the cooler weather is here to stay. This hearty turkey chili contains 3 different types of beans and packs 12 grams of protein per serving.  Dress it up with even more protein by adding some low-fat shredded cheese or plain Greek yogurt (a great alternative to sour cream). Kick up the flavor by adding some fresh cilantro or jalapenos!

SERVING SIZE   1 CUP     SERVINGS ~18

PREP TIME 15 MINUTES     COOK TIME 45 MINUTES

TOTAL TIME 1 HOUR

 INGREDIENTS

  • 1Tablespoon olive oil
  • 1medium yellow onion (chopped)
  • 1medium red bell pepper (chopped)
  • 2teaspoons minced garlic
  • 1pound extra lean ground turkey breast
  • 2-3Tablespoons chili powder (more to taste)
  • 1 1/2teaspoons ground cumin
  • 1teaspoon kosher salt (more to taste)
  • 1teaspoon dried oregano
  • 2cups chicken broth (Reduced sodium/unsalted)
  • 30ounces petite diced tomatoes (two 15 oz cans)
  • 15ounces dark red kidney beans (drained and rinsed)
  • 15ounces black beans (drained and rinsed)

15 ounces white chili beans (drained and rinsed) 1 1/2 cups corn (canned or frozen)

 

INSTRUCTIONS

  1. Heat the oil in a large pot over medium heat. Stir in the onion, peppers and garlic. Cook for 5 minutes, or until the onions become translucent. Add in the ground turkey and cook until lightly browned. Drain if needed. Stir in seasonings.

 

  1. Next add in the chicken broth, tomatoes and beans. Add corn if desired. Bring turkey chili to a boil and then reduce the heat and simmer for at least 30 minutes. The longer the better. Taste and add more salt and seasonings if desired.

 

  1. Ladle turkey chili into bowls and top with your favorite toppings.

***NOTE

To make this a slow cooker meal, simply follow the instructions up until adding the seasonings. Then place the remaining ingredients in the slow cooker with the cooked turkey. Cook on high for 3-4 hours or on low for 6-8 hours.

 

Source: https://www.iheartnaptime.net

 

CALORIES  170 KCAL   PROTEIN  12 GRAMS    TOTAL FAT 2g    CARBOHYDRATES 26g     FIBER 15g    SUGAR 7g

 

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Spaghetti Squash (Carb Side)

Ingredients

  • 1 medium spaghetti squash
  • 1 tablespoon minced fresh basil
  • sea salt and black pepper, to taste

Directions

1. Pierce squash (about an inch deep) all over with knife to prevent it from bursting. Microwave for 6-7 minutes. Turn squash over, and microwave until slightly soft when pressed, 8-10 minutes more. 2. When squash has finished cooking and cooled slightly, scrape out flesh with fork. Discard skin. 3. Season with basil, salt and pepper.

Nutrition Info Per Serving based on 4 servings

Calories 141; Protein 2.92 g; Fat 2.59 g; Carbs 31.35 g; Fiber 6.81 g; Sugar 12.52 g
Source: gatheredtable.com

Oven-Roasted Fries With Herbes De Provence

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 pound russet potatoes
  • 1/2 teaspoon herbes de provence, crumbled
  • sea salt and freshly ground pepper, to taste

Directions

Prep: 1. Preheat oven to 400. 2. Brush baking sheet with olive oil. 3. Cut potatoes into 3 inch long and 1/3 inch thick strips. Then toss in bowl with olive oil. 4. Spread potatoes on baking sheet.
Make: 1. Bake potato strips for 35 minutes, or until golden brown, while stirring three times. 2. Sprinkle herbes de provence and 1 teaspoon sea salt on fries. 3. Season with a pinch of pepper and toss.
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Nutrition Info Per Serving (based on 4 servings):

Calories 153; Protein 2.44 g; Fat 7.18 g; Carbs 20.59 g; Fiber 1.54 g; Sugar 0.71 g

Source: Gatheredtable.com

Protein Hot Tea

Step 1: Protein Water of your choice into a microwave-safe mug. Microwave on high until hot (about 2 minutes, but can vary by microwave).

Step 2: Add your favorite tea bag. Steep for about a minute before extracting the tea bag. (Or not, if you like really strong tea. The longer the steep, the stronger the tea).

Step 3: Add anything else you like – additional sweetener, fresh herbs like mint leaves.

Here are a few pairings you may like:

  • Lemon Lift Protein Water + Peach herbal tea
  • Lemon Lift Protein Water + Mint tea
  • Peach Power Protein Water + Chamomile tea
  • Peach Power Protein Water + Rooibos tea
Adapted from bariatricfoodie.com

Spicy Peanut Cauliflower Bites

Ingredients

  • 1 cauliflower, trimmed and cut into florets
  • 2 tablespoon peanut butter
  • 2 tablespoon coconut oil
  • 1 tablespoon Tamari sauce
  • 1/2 tablespoon lime juice
  • 1/2 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon cayenne pepper

Directions

Prep: 1. Pre-heat the oven to 400 F degrees 2. Trim and cut cauliflower into florets. Make: 1. Pre-heat the oven to 400F degrees 2. Mix all the ingredients (except the cauliflower) in a bowl until smooth. 3. Add the cauliflower florets and stir to get a covering of the sauce all over them. 4. Place on a baking tray and cook for 25-30 minutes. 5. Eat and enjoy!
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Nutrition Info Per Serving (based on 4 servings)

Calories 140; Protein 4.27 g; Fat 11.01 g; Carbs 8.47 g; Fiber 3.07 g; Sugar 2.84 g
Source:Gatheredtable.com

Lemon Dill Hummus

Ingredients

  • 1 15 oz. can chickpeas, drained and rinsed
  • 1 tablespoon tahini paste
  • 1 lemon, zested and juiced
  • 1 clove garlic, minced
  • 1/4 cup olive oil
  • 2 tablespoons fresh dill, chopped
  • 1/4 cup scallions, chopped
  • Salt and pepper to taste

Directions

Prep: 1. Drain and rinse chickpeas. 2. Zest and juice lemon. 3. Chop dill, scallions, garlic. Make: 1. Add chickpeas, tahini, 1 teaspoon lemon zest, juice of lemon (about 3 tablespoons), and garlic to a food processor. Pulse until combined. 2. Run processor while adding olive oil and continue running until hummus is smooth, stopping to scrape down sides. Taste and season with salt and pepper. Add more lemon juice if desired. 3. Add dill and scallions and pulse to combine. Do not run too long or the dip will turn green. 4. Serve with you favorite vegetables.
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Nutrition Info Per Serving (based on 8 servings)

Calories 155;  Protein 4.28 g; Fat 9.57 g; Carbs 14.46 g; Fiber 3.71 g; Sugar 2.8 g
Source: gatheredtable.com

Veggie Pizza With Cauliflower Crust

Ingredients

FOR CRUST:

  • 2 cups ground raw cauliflower florettes (about 1 small head)
  • 3 eggs
  • 1 cup almond flour
  • Salt and pepper, to taste

FOR PIZZA:

  • 1/2 cup prepared tomato sauce
  • Optional toppings:
  • 4 tablespoon nutritional yeast
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon hot pepper flakes
  • 2 cups broccoli, steamed and chopped
  • 1/4 cup kalamata olives

Directions

Prep: 1. Preheat oven to 450. 2. Chop cauliflower into florets. Make: 1. Using a food processor, chop cauliflower until it’s the consistency of rice (not too long or it will get mushy) 2. Whisk eggs and mix in salt, pepper, almond flour, and cauliflower. 3. Press “dough” into a ball, and “knead” a few times to stick everything together. 4. Line a baking pan with greased parchment paper and press dough into a 1/4 inch thick circle, dusting a bit more almond flour if it makes it easier for you to work with. Recipe will yield 2 rounds. 5. Using a double layer of paper towels, bloat crusts [pressing firmly] to remove excess moisture. 6. Bake crust for 15-20 minutes until edges are browned. 7. Remove crust from oven and spread with thin layer of tomato sauce and top with desired toppings and vegetables. 8. Return to oven and bake until toppings are warmed through.
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Notes

Feel free to add with toppings of choice. Avoid adding too many wet ingredients as crust will get soggy. Broccoli, red peppers, onions, spinach, etc. – it’s all good!
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Nutrition Information Per Serving (based on 4 servings)

Calories 275; Protein 15.18 g; Fat 18.75 g; Carbs 17.16 g; Fiber 7.48 g; Sugar 4.72 g.
Source: Gatheredtable.com

Caribbean Salmon Skewers

Ingredients

  • 20-oz can pineapple chunks, in juice
  • 1/2 tbsp. Worcestershire sauce
  • 1-1/2 lbs salmon, skinned and cut into 1-inch cubes
  • 1 tbsp. cajun seasoning
  • 1 red bell pepper, medium-sized, cut into 1-inch squares
  • 1 orange bell pepper, medium-sized, cut into 1-inch squares
  • 1/2 red onion, medium-sized, cut into 1-inch chunks

Directions

Prep: 1. Combine pineapple juice (all of the juice from the canned pineapple) and Worcestershire sauce in a large, re-sealable plastic bag. Add salmon cubes, seal, and let marinate for at least 20 minutes in the refrigerator. 2. Place skewers in a shallow dish and cover with water. Let soak while salmon marinates (to prevent excessive burning of the skewers on the grill). Make: 1. Preheat grill to medium-high heat. 2. Remove salmon cubes from marinade, and transfer to a paper towel-lined plate. Pat tops of cubes gently with paper towel to remove excess liquid. Season salmon cubes with cajun seasoning. 3. Preheat grill to medium-high heat. 4. Alternate ingredients onto each skewer (salmon cubes, red pepper slices, orange pepper slices, red onion, and pineapple) in any order and quantity you’d like. (Number of total skewers will depend on how long the skewers are and how much you decide to load onto each skewer). 5. Grease grill with cooking spray, and cook skewers for 2 to 3 minutes per side.
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Nutrition Information Per Serving (based on 4 servings)

Calories 200; Protein 13.57 g; Fat 4.23 g; Carbs 29.28 g; Fiber 4.28 g; Sugar 17.46 g.

Carrot Noodles With Lime & Chilli

Ingredients

  • 2 carrots, peeled and spiralized
  • 1 tablespoon lime juice
  • 2 Jalapeno chilis, deseeded and finely chopped
  • 1/4 cup fresh coriander, finely chopped
  • 2 tblspn coconut oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

Prep: 1. Peel and spiralize carrots. 2. Remove seeds and finely chop chilis. 3. Finely chop fresh coriander. Make: 1. Combine the coconut oil, lime juice and jalapeno together to make a dressing. 2. Place the carrots in a bowl. 3. Pour the dressing over the carrots and add the coriander. Blend well to ensure all pieces are covered with the dressing. 4. Season to taste.
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Nutrition Information Per Serving (based on 1 serving)

Calories 130; Protein 4.16 g; Fat 1.06 g; Carbs 29.82 g; Fiber 8.51 g; Sugar 12.67 g.
Source: Gatheredtable.com

Cauliflower Stir Fry

Ingredients

  • 1/2 cabbage, shredded (you can use pre-shredded bag, too)
  • 1 cup cauliflower, riced (you can use frozen, too)
  • 1 cup frozen peas
  • 1 onion, diced
  • 1 Tbsp coconut oil
  • 1/2 tsp sea salt
  • 1 tsp fresh ginger, minced
  • 1/2 lemon, juiced
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1 tsp curry

Directions

Prep: 1. Using a food processor, shred the cabbage and rice the cauliflower. 2. If using frozen riced cauliflower, defrost 1 cup. Make: 1. Heat coconut oil in large saute pan. Add onion plus 1/4 tsp salt and cook until onion softens, about 3 minutes. 2. Add shredded cabbage (you might have to do this in batches). 3. Once all the cabbage is in the saute pan, stir in ginger, spices and remaining salt.Then add peas and cauliflower and mix gently to combine. 4. Top with lemon before serving.
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Nutrition Information Per Serving (based on 4 servings)

Calories 84; Protein 2.81 g; Fat 3.89 g; Carbs 10.72 g; Fiber 2.78 g; Sugar 4.02 g
Source: Gatheredtable.com
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