“Good for Your Heart” Chili Recipe

What’s more comforting than a simmering pot of chili? One of the things I love about chili is that you can please everyone in the family. I also love that you can get lots of nutritious foods into a pot without being in the kitchen all day.

My chili recipe reduces the amount of meat using a 50/50 mix of blended mushrooms and several other fiber rich vegetables and beans.  This healthier twist reduces the cholesterol and sodium and increases the fiber and nutrients, which help to make the recipe heart healthier (especially if you compare to a traditional recipe). My recipe has all the taste and flavor you have come to love with chili.

Enjoy!

Serves 8

Preparation and Cook Time: 30 minutes

Ingredients:

1 T corn oil

8 oz. (1/2 pound) ground turkey breast

8 oz. (1/2 pound) cremini or white button mushrooms

1 C chopped red onion (about 1 small onion)

2 carrots, chopped

2 celery stalks, chopped

1 chipotle pepper in adobo sauce

1 garlic clove, minced

1 6 oz. can tomato paste

1 T chili powder

2 t dried oregano

1 t ground cumin

¼ t salt

¼ t pepper

1 15 oz. can chickpeas, rinsed

1 15 oz. can kidney beans, rinsed

1 15 oz. can corn, rinsed

1 15 oz. can diced tomatoes (no salt added)

1 14 oz. can lower sodium chicken broth

For serving:

½ C chopped cilantro

lime wedges

Directions:

Heat a sauté pan over medium-high heat. Place ground turkey in pan and cook; season with salt and pepper. Sauté for 3 to 5 minutes until golden brown. Using your knife or a food processor, chop mushrooms to approximately the size and texture of ground turkey and sauté in a separate pan with 1 tablespoons olive oil for 3 to 5 minutes. Combine mushrooms and meat and set aside.

Heat sauté pan used for ground turkey over medium-high heat. Add onion, carrot, celery, and poblano.  Cook for 5 – 6 minutes, stirring frequently.

Stir in the mushrooms, turkey, garlic, tomato paste, chili powder, oregano, cumin, salt, and pepper.  Cook for about 2 minutes.  Add chickpeas, kidney beans, corn, diced tomatoes, and chicken broth; bring to a boil.

Reduce heat to a simmer and allow to cook, uncovered, for 15 – 20 minutes.  If chili is too thick, add more broth or water until it reaches desired consistency.

Serve with cilantro and fresh lime wedges.

Nutrition Information per serving:

Calories: 242

Protein: 18g

Fat: 3g

Saturated Fat: 0g

Cholesterol: 18mg

Sodium: 435mg

Carbohydrate: 37g

Fiber: 8g

Sugar: 10g

 

Recipe provided courtesy of Rebecca Scritchfield, MA, RD www.RebeccaScritchfield.com @ScritchfieldRD

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