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"Souper Bowl" Chili
I was searching some recipe books for a simple, healthy recipe that would be
appropriate for the winter months. As as student, mom, and wife, I wanted an
easy recipe that would freeze well for a second meal. I discovered this "souper bowl" chili and thought, "What a great way to sneak in a few extra
veggies!" This twist on chili is packed full of flavor, without all the
added fat or salt. To save on time, try chopping up the veggies (except the
eggplant) the night before. Then it’s simply cooking the chili when you get home from work, and you have a delicious meal. I hope you will enjoy this recipe as much as I did.
- Becky Stephens, BS, Dietetic Intern
"Souper Bowl" Chili
| Serving size: ¼ of recipe, Serves: 4 |
½ lb lean ground turkey
1 tsp olive oil
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Brown ground turkey on medium heat in large chili pot, then drain and set aside.
Heat oil in the same large pot.
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1 cup chopped onions
3 cloves garlic, peeled and chopped or 1 tsp crushed garlic
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Add in the onions and garlic.
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1 cup diced red bell
½ cup chopped celery
½ cup chopped carrots
1 cup diced eggplant
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Stir in red bell pepper, celery, carrots, and eggplant and continue to cook over medium heat for about 2-4 minutes.
Add in the ground turkey.
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1 tsp cumin
1 Tbsp chili powder
1 tsp oregano
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Then, add the cumin, chili powder, and oregano, and cook about 3-5 minutes more.
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1 (15 ½ oz) can kidney beans, drained and rinsed
1 (28 oz) can chopped tomatoes in juice
¼ tsp pepper
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Add the beans, tomatoes, and pepper.
Bring to a boil, reduce the heat, and simmer for about 30 minutes or until the vegetables are tender.
Serve it up!
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Nutrient Information per serving, (¼ of recipe):
255 calories, 3g fat, 9 g. dietary fiber, 24 g. protein, 570 mg sodium
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