When I look at recipes, I usually look for a few key things…how easy it is, availability of ingredients, and if the ingredients are wholesome, nutritious and still taste good. It’s not hard to cook healthy for your family, I think it just takes time and conditioning to look for ingredients that work well together and just plain old taste good. Spices and seasonings play a huge factor when cooking healthy too. You can really make or break a meal based on how you season it, and in my opinion the more flavorful your ‘healthy’ food is the more apt you will be to continue cooking healthy for your family. You just have to make a little effort to keep things interesting and play with your food a little, that’s all.
Recently I came across a great tip from fitness and nutrition guru David Kirsch. He has a passion for living a healthy lifestyle and claims he’s “allergic to boring health food”. I loved that statement and could totally relate to it. Sadly, most of the time, the impression of health food is a negative one but I can assure you that is not the case if you really take the time to learn about ways to keep things nutritious and good for you while cooking your meals. David Kirsch’s number one tip for his followers and clients is to spice up your food by adding common ingredients like dijon, hot sauce, salsa, crushed red pepper and even cayenne pepper for those who can stand a little extra heat. I have to say, in the past, when I have really buckled down and was counting calories to shed some weight, I found myself setting down a bottle of green Tabasco or Sriracha on the table at almost every meal. I loved adding that extra punch of flavor to my stir fries or omelets and the added flavor really distracted me from the fact that I was eating lighter or less than I normally ate. And according to David, the spicier the dish, the more fat you burn. Bonus!!
I’m sharing with you today one of David Kirsch’s favorite and best selling recipes for Turkey Chili that I know you will enjoy and feel good about eating. It’s the perfect way to settle into the fall season, without suffering the consequences of comfort food that could really weigh you down.
Recipe courtesy of David Kirsch
Double this recipe, making a big pot of the stuff at the beginning of the week. Whenever you are rushed and don’t have time to prepare a more elaborate lunch or dinner, serve up some leftovers. The chili always tastes better the second time around.
· Nonfat cooking spray
· 1 pound lean ground turkey
· 1 cup peeled and grated carrot
· 2â„3 cup chopped onion
· 2â„3 cup chopped celery
· 1 clove garlic, minced
· 2 teaspoons chili powder
· 1 teaspoon paprika
· 1 teaspoon ground cumin
· 1â„8 teaspoon ground cayenne
· 1 141â„2-ounce can chopped plum tomato in juice
· 1â„2 cup low-fat, low-sodium chicken broth
· 1 bay leaf
1. Heat a 3-quart nonstick saucepan over high heat and coat with cooking spray.
2. Add the turkey, and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned.
3. Remove to a bowl, and cover with foil to keep warm.
4. Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.
5. Add the chili powder, paprika, cumin, and cayenne. Cook, stirring, for 1 minute.
6. Increase the heat to medium, and add the tomato, stock, and bay leaf. Bring to a boil over high heat.
7. Reduce the heat to medium-low, and simmer for 15 minutes, covered.
8. Add the browned turkey, and simmer for 5 minutes more.
9. Remove and discard the bay leaf before serving.
Makes 4 servings. Per serving: 240 calories, 23 g protein, 15 g carbohydrate,
10 g fat, 3 g saturated fat, 4 g fiber, 8 g sugar