Sunday, March 8, 2009

Mmm... Chili

I'm often asked for my recipe for Chili. It's very healthy and filled with dietary fibre. One of the tricks is to make sure you use low-sodium everything -- you can used canned beans/legumes, but rinse them really well and that cuts the sodium right down. Also, cut out the brown sugar if you'd like to lower the total grams of carbs, although I find that the brown sugar balances with the balsamic vinegar. And yes, there's spinach in it -- you won't taste it, but you'll benefit from it being there. Adjust the spices to taste, and enjoy!

Place 6 hot italian turkey sausages and 1 pound (450g) ground turkey in a pot with about 1 Tablespoon of olive oil
Sautee until turkey sweats
Add 2 small chopped onions, 2 cloves garlic, 1 chopped red pepper
Sautee until veggies sweat
Add 2 cups of chicken stock or water
Add 1 teaspoon each of chili powder, smoked paprika, chipotle powder, ancho chili powder, dried oregano
Add 1/2 teaspoon of cinammon
Add 2 teaspoons cumin
Cook out spices for about 5 minutes
Add 1 tin each (rinsed) of black beans, kidney beans, white beans, 3 cups (2 large cans) of tomato sauce (low-sodium diced or pureed tomatoes), a few shakes of hot sauce, worsterchire, and balsamic vinegar
Add 2 teaspoons brown sugar
Simmer on low for an hour
Thaw and drain, and then add a package of frozen chopped spinach
Add 1 cup of corn kernels, 1/2 tin of tomato pastes
Simmer on low until it's the consistency you like
Before serving, add the juice of 1 lime
Top with chopped cilantro, low-fat cheese and lime wedge.


Makes 8 servings.

Nutritional Information (courtesy of www.nutritionaldata.com) per serving:

Calories 389
Total fat 11 grams (3 saturated, 0 trans)
Cholesterol 87 mg
Sodium 493mg (keep the sodium low by rinsing all the beans)
Carbs 41 grams (10 grams of dietary fiber, 8 grams of sugars)
Protein 34 grams

Kia Kaha.
Stay strong.