Turkey Chili

I have posted about this before but I think people tend to think cooking is a science and very specific, it is not. Baking, on the other hand is.

I love food in bowls, odd huh?  I was in the mood for some hot and spicy chili so I decided to make turkey chili again. I bought the ground turkey breast and then search in the fridge for the rest of the ingredients, I will use what I have!

I also love cooking, and spend hours every week making foods for the rest of the week. David is acting as the photographer today. He shouts "How about a lat spread while you stir!" LOL!

 

So what did I do this time? I sauteed red and white onion in olive oil (I had both onions), along with lots of chopped garlic. I then added about a pound and a half of ground turkey breast and cooked it till it was no longer pink. I then added lots of vegetables. I will not add beans to this so it is important to have vegetables as a carbohydrate. I have added lots of chopped purple cabbage, celery, carrots, fresh and pickled jalapenos, a Serrano chile.

The spice today were my new Spanish Smoked Chorizo rub, red pepper flakes, cayenne and a small amount of dried chipotle chile powder, I like it spicy! Then three 14 ounce cans of chopped tomatoes, a fresh tomato (it was about to die) and 16 ounces chicken stock.

I let it simmer away until it was the thickness I wanted and then package it up and freeze some, leave some in the fridge.

I got so excited I ate most before I took the picture, but I have topped it with fresh avocado and Greek yogurt. I then splash on Tabasco!

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!