Ahh, fall. My favorite time of year filled with football, colored leaves, and pumpkin spice everything. #Basic
And, just because it's still in the 90's here in Houston doesn't mean it's too early to bust out some delicious autumn recipes! Today, I'll be posting one of the all-time favorite fall dishes: CHILI! And, because this blog is all about healthy eating, this recipe is full of lean protein, veggies, and of course, tons of flavor!
One thing to note, is that we use lean ground turkey instead of beef in our chili. Not saying that we always substitute bird for cow, but in this case, turkey is a great choice. It's more subtle than beef, so it doesn't overpower the delicious peppers and other flavors. Plus, one serving (4oz) of lean ground turkey has 27g of protein- that's almost half of the recommended daily amount for the average woman! It also contains a good amount of vitamin B-6, which helps with nerve function and protection against heart disease. It has only 120 calories and 1.5g of fat, making it a filling, lean, and delicious choice. But that's enough numbers- let's get cooking!
INGREDIENTS:
- 1 lb. 99% lean ground turkey
- 1 red onion
- 1 can corn
- 1 can black beans
- 1 green bell pepper
- 1 poblano pepper
- 1 qt. low sodium chicken broth
- 1 tbsp extra virgin olive oil
- 3 cloves of garlic, minced
- salt
- pepper
- 1 tsp cayenne pepper (or more if you like it spicy!)
- 1 tsp cumin
- 1 tsp cilantro
- sour cream (optional)
- shredded cheddar (optional)
Preheat the oven to 450*. Next, pour olive oil and garlic cloves in a pot on a heated stove with the diced red onion. While the onions are sweating, roast the poblano pepper in the heated oven for about 5 minutes. You'll know it's ready if the pepper is soft, with the skin slightly blackened. Continue to stir the pot until the onion is translucent. Then, add the turkey. Stir on occasion.
While turkey is cooking, dice the peppers and drain the canned ingredients. Once meat is fully cooked, mix in peppers, corn, and beans. Continue stirring, and add cumin, cilantro, and cayenne pepper. Also, flavor with salt & pepper to taste.
While stirring, pour quart of chicken broth into pot. Let soup simmer for 20 minutes. Taste, and season with salt and pepper, if needed. Top with a tablespoon of sour cream and some shredded cheese, if desired.
Enjoy!
Nutritional Information:
(Nutritional Information does not include cheese or sour cream)
Serving Size: about 1.25 cups
Yields: 4 servings
Calories: 225
Total Fat: 4.9g
Saturated Fat: .4g
Total Carbs: 14.4g
Fiber: 2.9g
Sugar: 3.6g
Protein: 32.4g
What are your favorite fall recipes and flavors? Leave them in the comments!
Stay happy & healthy,
Molly
