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National Chili Day

Updated: Mar 2, 2023




What better way to stay warm on a chilly day than CHILI?! Check out some of these healthy recipes & please feel free to share some of your own!!!!


Ingredients

  • 1 Tablespoon olive oil

  • 1 medium yellow onion (chopped)

  • 1 medium red bell pepper (chopped)

  • 2 teaspoons minced garlic

  • 1 pound lean ground turkey

  • 2-3 Tablespoons chili powder (more to taste)

  • 1 1/2 teaspoons ground cumin

  • 1 teaspoon kosher salt (more to taste)

  • 1 teaspoon dried oregano

  • 1-2 cups chicken broth (depending on how thick you like your chili)

  • 30 ounces petite diced tomatoes (two 15 oz cans)

  • 15 ounce can dark red kidney beans (drained and rinsed)

  • 15 ounce can black beans (drained and rinsed)

  • 15 ounce can white chili beans (drained and rinsed)

  • 1 1/2 cups corn (canned or frozen, optional)

Estimated Macronutrients: Calories: 326 calories; Protein 28g; Fat 5g; CHO 48g (Fiber: 14g)



Ingredients

  • 2-3 medium sweet potatoes, peeled and diced

  • 1 medium red bell pepper, diced

  • 1 medium onion, diced

  • 2 (14-1/2-ounce) cans no salt added diced tomatoes, undrained

  • 2 (15-1/4-ounce) cans no salt added black beans (if needed, rinse to reduce salt content)

  • 2 tablespoons chili powder

  • (Feel free to add a bit of cayenne powder, to taste, to provide some more heat)

  • 1 tablespoon ground cumin

  • 1/2 teaspoon salt

  • 1/2 teaspoon black pepper

Estimated Macronutrients: Serving 1/4; Calories 291; Protein 14g; Fat 1g; CHO 60y (fiber 16g)



Ingredients

  • 1 cup diced yellow onion

  • 1 red pepper (about 1 cup)

  • 1 poblano pepper (about ¾ cup)

  • 1 jalapeno, seeded and finely diced (optional)

  • 4 garlic cloves, minced (about 2 Tbsp)

  • 2 15-ounce cans no-salt-added diced tomatoes

  • 1 15-ounce can low sodium dark red kidney beans

  • 1 15-ounce can low sodium black beans

  • ¾ cup dried red lentils, rinsed and drained

  • 3 cups low sodium vegetable broth

  • 2 Tbsp tomato paste

  • 1.5 Tbsp chili powder

  • 1.5 Tbsp paprika

  • 1.5 Tbsp cumin

  • 1 tsp liquid smoke (optional)

  • Pinch cayenne (optional, or to taste)

Estimated Macronutrients: Serving 1 cup; Calories 224; Protein 13g; Fat 1g; CHO 41g (17g fiber)








1. Nye, Jamielyn. "Healthy Turkey Chili Recipe." iheartnaptime, 05 November 2020, https://www.iheartnaptime.net/healthy-turkey-chili-recipe/
2. Turner, Danielle. "Sweet Potato Black Bean Chili." cooking clarified, 24 February 2016, https://www.cookingclarified.com/2016/02/heart-healthy-chili/
3. Singer, Chantal. "Heart Healthy Lentil Chili from St. Joe's." fox2detroit, 24 February 2021, https://www.fox2detroit.com/mornings/heart-healthy-lentil-chili-from-st-joes



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