Healthy Turkey Chili for Athletes

 

I stole this from an Article in Olympic Coach Magazine (the same one I referenced below)

I quote it in full:

Turkey Chili
Serves 6

Ingredients:
1 Tbs Olive oil
16 oz Ground turkey (93% lean)
2 Tbs Garlic, minced
1 cup Diced onion
1 cup Diced bell pepper
1-12 oz Dark Beer or Broth
2-14oz cans Diced Tomatoes
1 can Campbell’s Healthy Request Cream of Celery Soup
1 can Low Sodium Black Beans
2 cups Frozen, shelled edamame
MRS DASH Southwest Chipotle Spice to taste

Preparation:

  1. In a large sauce pan, sauté ground turkey in olive oil until brown. Add MRS DASH spice blend and garlic and cook for 3 minutes.
  2. Add onions and peppers and cook until onions are soft (approx 5 min).
  3. Add dark beer or broth and simmer until 75% reduced.
  4. Add canned tomatoes, beans, and cream of celery soup. Stir well, cover, and simmer over low heat for 30-45 minutes.
  5. Add frozen edamame, cover, and simmer an additional 10 minutes.
  6. Feel free to spice it up at this point with your favorite hot sauce.

**Get creative and add more of your favorite vegetables like frozen corn, zucchini, mushrooms, and even jalapenos!

Nutrition per serving:
Calories: 420; Total fat: 16g Saturated fat: 4g; Protein: 29g; Carbohydrates: 36g; Fiber: 9g; Sodium: 570mg

Kitchen Tips:

  1. Ground turkey may have the same total fat as ground meat; but it is lower in saturated fat than lean ground beef!!!
  2. MRS DASH spice blends are a great way to season food without increasing the sodium. The blends are perfectly balanced and much more affordable than buying individual spices and blending them yourself!!!

Created by: Adam Korzun, MS, RD, LDN

Avocado Rice
Serves 6

Ingredients:
4 servings Instant Brown Rice
½ tsp Ground cumin
2 Tbs Scallions, chopped
1 ea Avocado, diced

Preparation:

  1. Follow the package instructions for 4 servings of rice.
  2. Cook according to package details.
  3. When cooked, add in cumin, scallions and diced avocado.
  4. Stir until well incorporated.

Nutrition per serving:
Calories: 165; Total fat: 5g Saturated fat: 1g; Protein: 3g; Carbohydrates: 27g; Fiber: 3g; Sodium: 50mg

Kitchen Tips:

  1. Brown rice has only its husk removed during milling, so it is richer in fiber, trace minerals, and those important B vitamins than more processed white rice.
  2. Instant Brown Rice has all of the benefits of traditional brown rice, but it cooks in one third of the time!

Created by: Adam Korzun, MS, RD, LDN

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