Almost Healthy Chili

🌶️🥘👩‍🍳

Almost Healthy Chili 🌶️🥘

History: Chili is a beloved American dish with a rich history. It has roots in the southwestern United States, particularly Texas, where it’s considered the official state dish. Chili con carne, which means “chili with meat” in Spanish, was traditionally made with beef, chili peppers, and spices. Over time, it has evolved into countless variations, including healthier versions like “Almost Healthy Chili.”

Components:

To make Almost Healthy Chili, you’ll need the following ingredients:

• 1 lb (450g) lean ground turkey or chicken
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced (any color you prefer)
• 1 can (14 oz) diced tomatoes (fire-roasted for extra flavor)
• 1 can (14 oz) kidney beans, drained and rinsed
• 1 can (14 oz) black beans, drained and rinsed
• 1 cup frozen corn kernels
• 2 cups low-sodium chicken or vegetable broth
• 2 tablespoons chili powder (adjust to taste)
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil for cooking
• Optional toppings: shredded cheese, sour cream, chopped green onions, cilantro, or avocado slices 🧀🥑🌽

Steps to Prepare:

1. Heat a large pot or Dutch oven over medium heat. Add a drizzle of olive oil.

2. Add the chopped onion and garlic. Sauté for 2-3 minutes until fragrant and the onion is translucent.

3. Add the ground turkey or chicken to the pot. Cook, breaking it apart with a spoon, until it’s no longer pink.

4. Stir in the diced bell pepper and cook for another 2-3 minutes.

5. Add the chili powder, ground cumin, and paprika. Stir well to coat the meat and vegetables with the spices.

6. Pour in the diced tomatoes, kidney beans, black beans, and frozen corn. Mix everything together.

7. Pour in the chicken or vegetable broth and season with salt and pepper to taste.

8. Bring the chili to a boil, then reduce the heat to low, cover, and let it simmer for about 20-30 minutes to allow the flavors to meld together. Stir occasionally.

9. Taste and adjust the seasoning if needed. You can add more chili powder for extra heat or more salt and pepper to taste.

Time Needed:

• Preparation Time: Approximately 15-20 minutes
• Cooking Time: About 30 minutes

This Almost Healthy Chili recipe provides a nutritious twist on the classic, with lean protein from turkey or chicken and plenty of fiber from beans and veggies. Enjoy it on a chilly day or as a comforting meal any time of the year! 🍲🌶️😋

Sure, here are the nutrition facts and some health information for a serving (approximately 1 cup) of Almost Healthy Chili:

Nutrition Facts (Approximate values):

• Calories: 250-300 kcal
• Protein: 20-25 grams
• Carbohydrates: 25-30 grams
  • Dietary Fiber: 7-8 grams
  • Sugars: 4-5 grams
• Fat: 8-10 grams
  • Saturated Fat: 2 grams
• Cholesterol: 30-40 mg
• Sodium: 500-600 mg

Health Information:

1. Lean Protein: This chili uses lean ground turkey or chicken as its protein source, which is lower in saturated fat compared to beef. Protein is essential for muscle repair and overall health.

2. High Fiber: Thanks to the beans and vegetables, this chili is high in dietary fiber. Fiber is important for digestive health, and it can help you feel fuller for longer, which may aid in weight management.

3. Low in Saturated Fat: The use of lean meat and minimal added fats keeps the saturated fat content low, which is heart-healthy.

4. Vitamins and Minerals: The chili contains a variety of vegetables that provide essential vitamins and minerals, including vitamin C from the bell peppers and potassium from the beans.

5. Moderate Calories: The calorie content is reasonable, making it a suitable option for a balanced meal.

6. Customizable: You can adjust the spice level, sodium, and toppings to suit your dietary preferences and restrictions.

Remember that these values can vary based on specific ingredients used and portion sizes. Always check product labels for precise nutritional information, especially if you have specific dietary needs or restrictions.