April 30, 2014
White Turkey Chili ♥ Week Three, Day Five - EatingWell Meal Plan
At the beginning of this meal plan there was a beef & bean chili (excellent), then a chicken-chile soup (tasty) and now we are up to a White Turkey Chili. I am hoping that this version is as good as those were.
I don't think I have ever made a turkey version and like all the other recipes on this meal plan, it was easy and simple using ingredients right in our pantry. The only thing that was different from other recipes of it's kind was the addition of zucchini. I would have thought hominy but I wanted to see how well the zucchini is received, since it is often grated into meatloaf and meatballs, so to hide the vegetables.
While this dish is the last in this meal plan (but not in posts), I was so inspired by EatingWell's line up, I planned another week with random recipes that I got to choose this time around.
As this meal plan came to it's end, I learned a few things. Healthy & lite has nothing to do with blah food. Also, counting carbs may have it's limitations but with some creativity you will never miss them.
I am going to try to keep as many recipes to a maximum of 45-50 carbs per serving but if doing so will compromise the taste and integrity of the original creators recipe, I will recommend substitutions.
I did not change a thing in this recipe, nor did I want to. It was delicious, with bold flavors and lots of body (just like a chili should be) and deemed a 'keeper'. The Nudge said it reheated well and tasted even better the next day (as all chilis do).
White Turkey Chili
Makes: 6 servings
EatingWell: This healthy white turkey chili recipe is gorgeous, with flecks of green zucchini, oregano and green chiles. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.
* 3 tablespoons extra-virgin olive oil or canola oil
* 1 pound 93% lean ground turkey
* 1 large onion, diced
* 4 cloves garlic, minced
* 2 medium zucchini, diced (about 3/4 cups)
* 1/2 cup bulgur
* 2 tablespoons dried oregano
* 4 teaspoons ground cumin
* 1/2 teaspoon ground coriander
* 1/2 teaspoon white pepper
* 1/4 teaspoon salt
* 1 (15oz) cans no salt added white beans, rinsed
* 2 (4oz) cans green chiles, mild or hot
* 4 cups reduced-sodium chicken broth
1. Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon (I use a potato masher). Cook until it is no longer pink, about 3-5 minutes.
2. Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5-7 minutes.
3. Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
4. Stir in white beans and chiles, then pour in broth; bring to a boil
5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Per serving: 356 calories; 14g fat (2g sat, 5g mono); 43 mg cholesterol; 35g carbohydrate; 0g added sugars; 26g protein; 10g fiber; 722mg sodium; 898mg potassium.
Nutrition bonus: Vitamin C (48% dv), Iron (28% dv), Potassium (26% dv), magnesium (25% dv), Zinc (15% dv).
My Diabetic Recommendations: If the bulgur is not what you can eat, use 1/4 cup corn or masa flour (not meal) which would lower the carbs to 17g per serving, half the amount. It will act as a thickener.
If you need this to be lower in carbs still again, omit the thickener and reduce the liquid until it is thick, but you will end up with only 4 servings.