Spicy Chili Made The Healthy Way

sangita's picture

Jul. 22, 2013

Who wouldn't enjoy a spicy and sumptuous chili for lunch? The ideal meal to warm you up on a cold winter day. Prepared this way, the dish offers a wealth of proteins and complex carbohydrates that keep you satisfied and energized for the rest of the day.

Ingredients

Olive oil 1 1/2 Teaspoon
Lean ground turkey 1 Pound
Onion 1 , diced
Garlic 6 Clove (30 gm) , minced
Water 1 Cup (16 tbs)
Crushed tomatoes 15 Ounce
Chopped spinach leaves 1 Cup (16 tbs)
Low sodium kidney beans 15 Ounce
Chili 2 Tablespoon (3 Tbs For Extra Heat)
Paprika 2 Teaspoon
Dried oregano 2 Teaspoon
Red pepper flakes 2 Teaspoon
Ground cumin 2 Teaspoon
Salt To Taste
White pepper To Taste
Low sodium cheese 2 Tablespoon (Leveled) (For Grating On Top Of Served Chili)
Fresh herb leaves 1 Teaspoon , torn
Toasted bread 1 (To Each Chili)

Directions

MAKING

1. Heat olive oil in large saucepan or pot on medium heat.

2. Once oil is heated, add in chopped onions and garlic. Cook until onions become translucent, about 4 minutes.

3. Add in lean ground turkey meat. Stir the meat together with sauteed onions and garlic, making sure meat is broken up into small chunks. Cook until meat is browned, about 10 minutes.

4. Add in water, the crushed tomatoes, chopped spinach, beans and cook for 10 minutes.

5. Next add the dry spice powders chili powder, paprika, dried oregano, red pepper flakes, ground cumin, salt, and black pepper.

5. Increase stove heat enough to bring the mixture to a boil. Once it has reached a boil, reduce heat, cover pot, and simmer for at least 30 minutes.

SERVING

6. Serve the chili hot, adding grated cheese and freshly torn herbs on top of each bowl of chili. Enjoy along with warm toasted bread.

Recipe Summary

Difficulty Level: Easy
Cook Time: 50 Minutes
Ready In: 50 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 440Calories from Fat 128

 % Daily Value*

Total Fat 15 g23.1%

Saturated Fat 4 g20%

Trans Fat 0 g

Cholesterol

Sodium 554 mg23.08%

Total Carbohydrates 43 g14.3%

Dietary Fiber 15 g60%

Sugars 2 g

Protein 36 g72%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet