Turkey Chili

I love chili, but make my own healthy version. It is simple and can contain whatever you happen to have on hand. Virginia brought by some produce from her CSA and there was a giant head of kale in it. Kale is one of the healthiest things on earth that you can eat. 

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

So...I added kale to my chili and you really couldn't even tell!

24 ounces extra lean ground turkey

1 large onion, chopped

3 garlic cloves, minced

2 carrots, chopped

1 large bunch of kale, very finely chopped 

3 14 ounce cans diced tomatoes (you can use flavored ones, or fresh if it is tomato season)

2 cups chicken broth or water

4 Tbsps chili powder

1/2 tsp cayenne pepper

1 small can or jar or fresh jalapenos, chopped

I start with extra lean ground turkey and saute it until no longer pink. I then add the remaining ingredients (except the kale) and bring to a boil.  Lower heat and simmer 10 minutes. Add the kale in the last few minutes, continue simmering until kale is tender. As with all vegetables, the less you cook them, the healthier they are for you.

I don't add beans, but you could if you like. 

I like to serve it alone, with a big dollop of fat free Greek yogurt, and fresh cilantro on top. A good squirt of hot sauce and I am a happy camper!

I will divide this into 6 serving portions, package into ziplock bags and freeze it for a quick meal after work.

Do try adding kale, it is the "Queen of Greens", filling and will taste great.

It feels good to feel good!

Chorizo Turkey Cutlets

We returned home from a lacrosse game, about an hour and a half later than I thought we would. Of all people, I didn't bring food with me! The game was a one hour indoor game, and was smack dab in between meals.

Shaydon Santos, the program director asked Cooper to stay a bit longer, Telemundo was filming and wanted some of the Cali*Lax players in the footage.  

 
By the time I got home, I was hungry and missed a meal. Missing a meal is a real problem when you are prepping for a competition, it may even be worse than eating too much!

I had a rice cake and some peanut butter to hold me a bit, then started making dinner.

David was making cooper "a little snack". He had a chorizo quesadilla, dripping in melted cheese. It made me really, really hungry for chorizo. I knew the cheese was out of the question though.

Dinner was turkey cutlets, they are pre sliced, thin rounds of turkey breast that cooks very quickly. I decided to make turkey cutlet chorizo!
 

I got a large non-stick skillet, sprayed it with olive oil cooking spray, then placed the turkey cutlets in the pan. I generously sprinkled them with chili powder, onion powder, garlic powder (be sure to use the powders and not the salts), pepper and salt.

Once they browned, I turned them over and sprinkled the same thing on the other side then poured in a generous amount of red wine vinegar, which sizzled and began to cook off quickly. One more turn, a bit more vinegar and it was done.

I served it with a side of plain brown rice, (2 ounces), I am now eating to lose fat so starches are restricted, steamed cauliflower and a mixture I had made the previous day of roasted cubed eggplant and sauteed red bell peppers, poblano peppers, and pimiento de padron peppers.

It satisfied my chorizo craving, and I now have a new tasty meal in my repertoire.