Clean Eating: Turkey and Bean Chili

Some people might not consider potatoes clean because, well, it’s white and it is high on the glycemic index and has about 18 grams of sugar per serving.  I think these little tubers get a pretty bad wrap because they are loaded with tons of nutrients, they’re a low calorie and fat free food.  A five-ounce potato has zero fat, only 110 calories and more potassium than a serving of carrots, broccoli or even an entire medium banana.  Potatoes are also  good  So, for me, I’m going to keep potatoes on my list of clean foods since they have so many health benefits.

Just make sure you don’t buy a potato bigger than your head and think that it is a serving.  Look how my potato fits into the palm of my hand.  Now that’s a serving size.

Clean Eating: Turkey and Bean Chili

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

Such an easy and healthy dish to make on a busy week night. This also freezes well, too.

Author: Melissa Cusano

Recipe type: Main

Cuisine: American

Serves: 6

Ingredients

• 1 cup chopped white onions

• 4 small garlic cloves

• 2 pound lean ground turkey breast (97% fat free)

• Garlic Salt

• 2 tablespoons chili powder

• ⅛ teaspoon crushed red pepper

• 1 teaspoon ground cumin

• ½ teaspoon ground coriander

• 1 15-ounce cannelini beans (white kidney beans)

• 1 4-ounce can diced green chilies

• 1 15-ounce can black beans

• 1 10-ounce can tomato puree

• 1 14.5-ounce can diced tomatoes with green chilies and spices

• 1 14.5-ounce can reduced sodium chicken broth

• ⅓ cup chopped fresh cilantro

Instructions

1. Chop the onion and mince the garlic. Add the turkey to a large pot with the onion and garlic. Continue to cook on medium-high heat until the turkey is no longer pink.
2. Add your spices to the turkey mixture so that they can release their natural oils (chili powder, crushed red pepper, coriander, cumin, and season with a little bit of garlic salt. Allow to cook for about 1 minute or so.
3. Drain and rinse your beans. Add them to the pot along with the diced chilies, diced tomatoes, chicken broth and tomato puree. Allow mixture to come to a boil then reduce the heat to low and allow to simmer for about 20 minutes.
4. For a few extra calories you can top with some reduced-fat shredded cheddar cheese and a dollop of reduced-fat sour cream. Any left-overs? You can freeze any remaining chili and next week you can bake a small potato and pour 1 cup of chili over potato and now you have a new meal.
5. Serving size 1 cup. Calories 211; protein 23; fiber 5