Sunday, 15 September 2013

Healthy Chili for Fall

Chili is in a category by itself. Not quite a stew, but not really a soup, chili stirs up feelings of pride and even competition when cook-offs take place in major chili states. Some chili enthusiasts scoff at adding beans, while other cooks always include at least one kind of bean and sometimes several. What matters for your health is that chili can be a healthy dish that follows the New American Plate proportions:
        • 2/3 or more vegetables (including cancer-fighting beans) and
      • 1/3 or less lean animal protein.

And when you're pairing chili with bread, tortillas, rice or potatoes, choose whole-wheat bread, tortillas or pasta; brown rice; or baked sweet potatoes. A leafy green salad with low-fat dressing makes a delicious side dish.

Did you know? Red and green chile peppers contain cancer-fighting phytochemicals. Red pepper's capsaicin is anti-inflammatory, according to research findings. But this one-pot meal can be as spicy – or not – as you wish.

This chili recipe from the AICR Test Kitchen uses walnuts to add crunch and healthful omega-3 fats.
Ground turkey replaces ground beef, since eating more than 18 ounces of red meat per week is strongly linked to colorectal cancer. And beans add cancer-fighting fiber to the mix. The yellow pepper adds a bright, appetizing color and its sweet fruity taste contrasts well with the tomato-chili base


  • 1/2 cup chopped walnuts
  • 1 Tbsp. extra-virgin olive oil
  • 1 cup chopped onion
  • 1 medium carrot, sliced
  • 1 Tbsp. chile powder
  • 2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1 lb. lean (93 percent) ground turkey breast
  • 1 can (28 oz.) no-salt-added diced tomatoes
  • 1 yellow bell pepper, seeded and diced
  • 1 can (15 oz.) red kidney beans, rinsed and drained
  • 1/4 cup chopped flat-leaf parsley

  • Method:

    Preheat oven to 350 degrees. Spread walnuts on baking sheet and toast in oven for 3 minutes. Stir and toast 3 minutes longer, or until fragrant. Cool nuts and set aside.
    In large, deep skillet, heat oil over medium heat. Add onion and sauté until translucent, 3 minutes. Add carrot and sauté until tender-crisp, 5 minutes. Stir in chili powder, cumin and salt and cook until spices are fragrant, 1 minute. Add ground turkey and cook until brown, about 7-10 minutes, using wooden spoon to break up. Add tomatoes with liquid, yellow pepper and beans. Cook until chili is thick and peppers are almost tender, about 15 minutes, stirring occasionally. Divide chili among 6 deep bowls, top each with some walnuts and parsley and serve over brown rice. Freeze leftovers in individual portions.

    For 6 servings

    Per serving: 290 calories, 13 g total fat (2 g saturated fat), 124 g carbohydrates,
    19 g protein, 7 g dietary fiber, 640 mg sodium

    Source and image:

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