Clean Eating Turkey Chili
Clean Eating Turkey Chili
2 lbs lean ground turkey
32 oz 100% tomato juice
16 oz tomato sauce (preferably low sodium)
2 tomatoes, cut into small chunks
1 15 oz can black beans (preferably low sodium)
1 15 oz can pinto or kidney beans
1 large red onion, diced
1 4 oz can chopped green chilies
1 tablespoon chili powder
2 teaspoons minced garlic or garlic powder
1 teaspoon oregano
1 teaspoon parsley
3/4 teaspoon black pepper
1/4 teaspoon salt
Brown ground turkey. Meanwhile, dice one large red onion and cut tomatoes into small chunks (do not combine with onion). Drain grease from ground turkey, then give the turkey a quick rinse in the pan to remove most of the leftover grease. Return pan to hot burner, add onion and green chilies to turkey. Stir continuously until onions begin to soften, then remove from heat. In a large non-reactive stock pot, dutch oven, pressure cooker, or slow cooker, combine tomato juice, tomato sauce, tomato chunks, and spices. Open the beans, using the lids to drain excess water from the cans. Add beans to tomato mixture. Finally, add turkey mixture to pot and stir. If using a stock pot or dutch oven, cover and simmer on medium to medium-high heat for 30 minutes, or low heat for one hour (stir every 10-15 minutes). If using a slow cooker, cook for four to five hours on low, or two to three hours on high. For pressure cookers, follow cooking suggestions for stews/chili in your cooker’s manual, or lock the lid and start the cooker at high heat/high pressure. Once cooker is up to pressure, reduce heat to low, leaving pressure on high. Pressure cook for 15 minutes; release pressure. Chili will thicken as it cools. Makes about 4.5 quarts (9 pints). Suggested garnish: cheese, diced red onion, sour cream, and/or crackers.
Nutrition Facts (chili only, no garnish or accompaniments):
Serving Size approximately one pint; Number of Servings 9 (about 4.5 quarts total); Calories 267; Total Fat 4.0 g; Saturated Fat 1.0 g; Cholesterol 57.8 mg; Sodium 850 mg*; Potassium 936.0 mg; Total Carbohydrates 30.1 g; Dietary Fiber 8.4 g; Sugars 6.7 g; Protein 31.3 g.
Vitamin A 18.7% Daily Value; Vitamin B-6 7.4 % DV; Vitamin C 73.8 % DV; Vitamin E 4.7 % DV; Calcium 5.5 % DV; Copper 5.6 % DV; Folate 4.9 % DV; Iron 20.7 % DV; Magnesium 4.4 % DV; Manganese 8.1 % DV; Niacin 4.7 % DV; Pantothenic Acid 2.9 % DV; Phosphorus 3.3 % DV; Riboflavin 4.1 % DV; Thiamin 3.2 % DV; Zinc 1.5 % DV.
*Sodium will be variable depending on the brand and variety of tomato products and beans you choose.
Clean Eating Notes:
You can also use ground beef for this recipe. We like the flavor of ground turkey a little better for this dish, but I’ll often use whatever I have on hand. As long as you’re using lean meat, I wouldn’t call one “healthier” than the other.
This can easily be made gluten free by using gluten free spices. For GF folks, pay special attention to the chili powder, as most chili powders do contain gluten and you’ll need to get one actually marked GF.
Since this recipe contains so much sodium, try to use “low sodium” tomato juice/sauce and beans if you can find them. Another trick is to add the salt last, just before serving, to get the most flavor.
It is essential that you cook this chili in a non-reactive container, such as ceramic, glass, enameled cast iron, or stainless steel. If you do not, reactive cookware could leach toxins into your chili, negating the health benefits and tarnishing the taste.
BEWARE when you pick out beans and tomato sauces for this recipe! Tomato juice and sauce should only be purchased in glass, plastic, or cardboard. Tomatoes are very reactive, and canned tomatoes (as well as beans) are known for drawing BPA out of the can linings. What I do, and what I suggest, is to buy your tomato juice in a glass or plastic jug in the juice aisle. You can find cartons of tomato sauce in the same aisle as the canned tomatoes (the same kind of carton you would find chicken stock in). The carton is far more useful than a can anyway because you can reseal and refrigerate whatever you don’t use and it keeps much longer. The bad news with beans is that BPA leaching from canning is hard to avoid. The other bad news is that many canned beans contain chemical additives. The GOOD news about buying canned beans is that you can choose to skip the additives by taking a moment to read the label. Select a brand with only recognizable ingredients. In my experience, black beans seem to have far less additives compared to other varieties. Outside of black beans, you may need to purchase organic to find a brand that skips the chemicals. I buy most of my beans at Trader Joe’s because the price for a can of organic beans is comparable to a “regular” non-organic can of beans at any other supermarket. However, Walmart recently started carrying far more organic foods in what I believe is a house brand, Wild Oats. Aldi is another good place to find reasonably priced organics. Of course, you can always soak your own beans if you have time.
Where I come from, we put noodles in our chili. But where I live now, they tell me that’s not chili, but “chili-mac.” I’ll forever be a noodles-in-my-chili-kinda-girl, but for the sake of “clean eating” and for those avoiding simple carbohydrates, I left them out of this recipe. It wouldn’t hurt my feelings any if you added some though. Just remember not to add the cooked noodles until you’re ready to serve (or else you’ll have soggy noodles).
I highly recommend topping this chili with finely chopped raw onions, a sprinkle of shredded cheese, and a dollop of sour cream as a garnish to make it a full meal. Yum, real food tastes so good!
Side note: Sorry I haven’t posted in a while! We traveled “home” over Christmas I was enjoying seldom time with family and dear friends. I hope you all had a wonderful Christmas or holiday as well. Did you notice my fun new cookware? I was blessed enough to find TWO enameled cast iron dutch ovens under the tree! I may do a future blog post comparing them. The dutch oven used in this post is a 6 quart by Lodge. My other enameled cast iron dutch oven is almost identical but 3 quarts in volume and is Gourmet Living (a house brand distributed by Shopko). I also was gifted a set of four soup cups with cracker holders. Aren’t they cute? Those are from my husband, who snooped around on my Pinterest boards until his Christmas shopping was done.