1
Lise Gagne/iStock
The Best Healthy Turkey Chili
Lean ground turkey stands in for ground beef and sausage in this twist on a traditional chili. Switching to lean ground turkey is an easy way to cut back on the calories and saturated fat in your chili. For example, switching from 80 percent lean ground beef to 93 percent lean ground turkey will save you 117 calories and 6 grams (g) of saturated fat per 4-ounce (oz) serving, according to the USDA.
contains Soy, Wheat, Fin fish
5.0 out of 5 reviews
SERVES
8
CALORIES PER SERVING
400
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
2 hr 10 min
TOTAL TIME
2 hr 20 min
Ingredients
1 tbsp extra-virgin olive oil
2 lbs ground turkey, 93 percent lean
2 15-oz cans chili beans, drained and rinsed
2 28-oz cans diced tomatoes with juice, no salt added
1 6-oz can tomato paste, no salt added
1 large yellow onion, diced
2 yellow bell peppers, diced
3 ribs celery, chopped
1 jalapeño, seeded and chopped (skip for a more mild chili)
2 cubes beef bouillon
2 tbsp chili powder (use less for a more mild chili)
1 tbsp Worcestershire sauce
2 tbsp minced garlic
1 tbsp dried oregano
1 tsp dried basil
2 tsp ground cumin
1 tsp ground black pepper
Lime wedges and a dollop of plain Greek yogurt, for serving (optional)
Directions
1 Heat a large stockpot over medium-high heat. Add olive oil and turkey to hot pot, cooking until evenly browned. Break turkey into small pieces as it cooks.
2 Add remaining ingredients and stir. Cover and simmer over low heat for at least 2 hours, stirring occasionally.
3 Adjust seasoning as desired and serve.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
400
total fat
13g
saturated fat
2.8g
protein
31g
carbohydrates
39g
fiber
10.5g
sugar
11.1g
added sugar
1.5g
sodium
628mg
TAGS:
Soy, Wheat, Fin fish, Family-Friendly, Dinner, Diabetes-Friendly, High-Fiber, High-Protein
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2
Ana Kopa/iStock
Slow-Cooker Butternut Squash and Chickpea Chili
One of the best feelings is knowing that you’ll have a nutritious and filling meal ready for you at the end of a hard day. This chili is prepared in a slow cooker, meaning you can “set it and forget it” for a quick and easy-to-prepare meal that you can feel good about eating. Butternut squash is a source of valuable vitamins and minerals, including vitamins C and E and beta-carotene, per the USDA.
4.9 out of 15 reviews
SERVES
4
CALORIES PER SERVING
392
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
4 hr
TOTAL TIME
4 hr 15 min
Ingredients
1 large onion, diced
2 ribs celery, chopped
2 cloves garlic, minced
2 15-oz cans chickpeas, drained and rinsed
2 cups butternut squash, diced
2 cups low-sodium vegetable broth
1 15-oz can tomato sauce, no salt added
1 tsp paprika
2 tsp chili powder
½ tsp cumin
2 cups cooked wild rice
Directions
1 Place all ingredients except rice in a slow cooker. Stir to evenly combine and cook on high for 4 hours.
2 Serve over wild rice.
Nutrition Facts
Amount per serving
calories
392
total fat
7g
saturated fat
0.9g
carbohydrates
67g
fiber
16.7g
sugar
9.2g
added sugar
2.2g
sodium
684mg
TAGS:
Gluten-free, Anti-Inflammatory, Cholesterol-Conscious, Dinner, High-Fiber, Mediterranean, Vegan, Vegetarian
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3
Tejal Pandya/Shutterstock
Kale and White Bean Chili
The bright color of kale makes it a beautiful addition to any chili recipe. Beyond the beautiful green hue that it adds to the dish, it brings a load of powerful antioxidants, vitamins, and minerals. Kale is especially high in vitamin K, for instance, a nutrient known for aiding in bone health and blood clotting in the body, per the National Institutes of Health (NIH).
contains Dairy
4.1 out of 11 reviews
SERVES
6
CALORIES PER SERVING
240
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
2 tbsp extra-virgin olive oil
1 large white onion, diced
3 ribs celery
1 red bell pepper, chopped
2 15 oz cans cannellini beans, drained and rinsed
1 tbsp ground cumin
1 tsp dried oregano
¾ tsp kosher salt
½ tsp freshly ground black pepper
4 cups low-sodium vegetable or chicken broth
1 cup chopped kale
1 tbsp Parmesan cheese
1 pinch crushed red pepper flakes (optional)
Parsley, for garnish (optional)
Directions
1 Place a Dutch oven over medium heat. Add oil and then onion, celery, and pepper. Cook, stirring occasionally, until all of the vegetables are tender, about 8 to 10 minutes.
2 Add beans, cumin, oregano, salt, and pepper. Cook, stirring frequently, until fragrant, about 3 to 5 minutes.
3 Stir in the broth and bring to a light boil. Reduce the heat to simmer and add kale. Cover and simmer until kale is tender, about 15 minutes.
4 Serve with a light sprinkling of Parmesan cheese and crushed red pepper flakes and parsley, if using.
Nutrition Facts
Amount per serving
calories
240
total fat
4g
saturated fat
0.8g
protein
13g
carbohydrates
39g
fiber
9.4g
sugar
4.9g
added sugar
0g
sodium
418mg
TAGS:
Dairy, Gluten-free, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Lunch, High-Fiber, Mediterranean, Vegetarian
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4
Sergii Koval/Alamy
Sweet Potato and Black Bean Chili
While they may not be a traditional chili ingredient, sweet potatoes are a natural chili star! Lending their characteristic sweetness to the mix, sweet potatoes are also rich in beta-carotene (a precursor ofvitamin A, per the NIH) and contain fiber, potassium, and vitamin C, according to the Harvard T.H. Chan School of Public Health. To round out this nutritious one-dish meal, black beans add a dose of plant-based protein, according to data from the USDA.
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
221
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
35 min
TOTAL TIME
50 min
Ingredients
2 tbsp extra-virgin olive oil
1 medium onion, diced
3 ribs celery, sliced
3 cloves garlic, minced
2 large sweet potatoes, peeled and finely chopped
1–2 tbsp chili powder
2 tsp ground cumin
2 tsp paprika
½ tsp kosher salt
½ tsp freshly ground black pepper
1 28-oz can of no-salt-added diced tomatoes, with juices
2 cups low-sodium vegetable broth or chicken broth
1 15-oz can no-salt-added black beans, drained and rinsed
Chopped fresh cilantro, for garnish (optional)
Directions
1 Place a large pot over medium heat. Add olive oil and onion, and sauté until onion becomes translucent, about 5 minutes. Add celery, garlic, and sweet potatoes, and sauté until vegetables begin to soften, about 3–4 minutes.
2 Stir in chili powder, cumin, paprika, salt, and pepper.
3 Pour in diced tomatoes, broth, and black beans, and bring chili to a light boil. Reduce heat and simmer, uncovered, until mixture has reduced slightly, about 25 minutes.
4 Garnish with cilantro, if desired, and serve.
Nutrition Facts
Amount per serving
calories
221
total fat
5.4g
saturated fat
0.8g
protein
8g
carbohydrates
37g
fiber
11.3g
sugar
9.3g
added sugar
0g
sodium
406mg
TAGS:
Gluten-free, Cholesterol-Conscious, Anti-Inflammatory, Dinner, High-Fiber, Mediterranean, Vegan, Vegetarian
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5
Getty Images
Veggie-Packed Pumpkin Chili
With 10 grams (g) of fiber per serving, this veggie-stuffedchili really packs a nutritional punch. Plus, the smooth, pumpkin-enhanced broth is more than just nutritious, it adds a number of important nutrients to this dish as well. For example, ½ cup of pumpkin puree contains more than the recommended daily amount of vitamin A, according to the USDA and NIH.
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
217
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
27 min
TOTAL TIME
37 min
Ingredients
2 tbsp extra-virgin olive oil
1 medium yellow onion, chopped
1 cup baby portobello mushrooms, quartered
1 medium sweet potato, peeled and cubed
3 cloves garlic, minced
½ tsp ground cinnamon
2½ tsp ground cumin
2 tsp chili powder
1 tsp onion powder
½ tsp kosher salt
½ tsp freshly ground black pepper
1 15-oz can kidney beans, drained and rinsed
1 medium zucchini, chopped
1 cup frozen corn
1 15-oz can no-salt-added diced tomatoes, with juice
2 cups low-sodium vegetable broth
1 15-oz can pumpkin puree
Directions
1 Place a large pot over medium heat. Add olive oil, onion, mushrooms, and sweet potato. Cook, stirring frequently, until the onion softens, about 5 minutes. Add garlic and cook until it becomes fragrant, about 1 minute more.
2 Add cinnamon, cumin, chili powder, onion powder, salt, and pepper and cook for 1 minute.
3 Add remaining ingredients, reduce heat, cover, and simmer for 20 minutes, stirring occasionally. Serve and enjoy.
Nutrition Facts
Amount per serving
calories
217
total fat
5.8g
saturated fat
1g
protein
9g
carbohydrates
35g
fiber
10g
sugar
7.3g
added sugar
0.3g
sodium
326mg
TAGS:
Cholesterol-Conscious, Dinner, Gluten-free, Mediterranean, High-Fiber, Vegan, Vegetarian
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6
Alamy
Easy Lentil Chili
The mild nutty flavor of lentils adds depth to this chili and increases the nutrition. Lentils are a source of valuable nutrients, including fiber, per the Harvard T.H. Chan School of Public Health, which,research notes, Americans often fall short on. For this recipe, simply rinse the lentils thoroughly and stir them right in. They can be cooked for the same amount of time as the rest of the ingredients.
5.0 out of 3 reviews
SERVES
6
CALORIES PER SERVING
364
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, diced
1 red bell pepper, chopped
3 ribs celery, sliced
1 red chile pepper, minced (seeds removed for a more mild flavor)
4 cloves garlic, minced
½ tsp kosher salt
½ tsp freshly ground black pepper
2 tbsp chili powder
½ tsp cayenne pepper
1 tsp smoked paprika
1½ cups dry yellow lentils, thoroughly rinsed in cold water and drained
2 cups low-sodium vegetable or chicken broth
1 28-oz can diced tomatoes
1 6-oz can tomato paste
1 15-oz can black beans, drained and rinsed
1 lime, sliced into 6 wedges (optional)
¼ cup fresh cilantro, chopped, for garnish
Directions
1 Place a large pot over medium heat. Add oil, onion, bell pepper, celery, chile pepper, and garlic. Cook, stirring frequently, until vegetables begin to soften, about 4–5 minutes.
2 Add salt, pepper, chili powder, cayenne, and paprika and stir to combine.
3 Add lentils, broth, tomatoes, tomato paste, and black beans. Cover and simmer over low heat until the lentils are tender, about 30 minutes.
4 Serve with a lime wedge, if using, and garnish with cilantro.
Nutrition Facts
Amount per serving
calories
364
total fat
6g
saturated fat
0.9g
protein
20g
carbohydrates
61g
fiber
15.9g
sugar
10.9g
added sugar
0.3g
sodium
526mg
TAGS:
Anti-Inflammatory, Diabetes-Friendly, Dinner, Gluten-free, Cholesterol-Conscious, Mediterranean, Heart-Healthy, High-Fiber, Vegan, Vegetarian
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7
Nataliya Arzamasova/Shutterstock
Quinoa Chili
Quinoa takes center stage in this porridge-like chili recipe, bringing with it complete plant-based protein, which is especially important for vegetarians and vegans, since this is difficult to find in many plant sources of protein. The Harvard T.H. Chan School of Public Health also points out that quinoa is a source of other important vitamins and minerals, such as magnesium, phosphorus, and manganese.
contains Tree Nuts
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
207
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
26 min
TOTAL TIME
36 min
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, chopped
2 ribs celery, sliced
1 orange bell pepper, diced
3 cloves garlic, minced
1 cup dry quinoa
½ tsp ground cumin
½ tsp kosher salt
¼ tsp freshly ground black pepper
4 cups low-sodium vegetable or chicken broth
3 cups baby spinach, roughly chopped
¼ cup lightly salted cashews, roughly chopped
Directions
1 Place a large Dutch oven over medium heat. Add onion, celery, and bell pepper and cook until onion is translucent, about 5 minutes. Add garlic and cook, stirring frequently, until garlic is fragrant, about 1 minute more.
2 Stir in quinoa, cumin, salt, pepper, and broth. Bring to a boil, reduce heat, cover, and simmer until quinoa has absorbed much of the liquid, about 20 to 25 minutes.
Nutrition Facts
Amount per serving
calories
207
total fat
9g
saturated fat
1.3g
protein
6g
carbohydrates
26g
fiber
4g
sugar
4g
added sugar
0.7g
sodium
221mg
TAGS:
Tree Nuts, Gluten-free, Anti-Inflammatory, Mediterranean, Vegan, Vegetarian, Side Dish