5. Copycat Turkey Chili
Inspired by Panera’s fan favorite, this healthy turkey chili packs the just-right amount of heat through diced green chilies and a big pinch of crushed red pepper flakes. The turkey and two kinds of beans add 22 grams of lean protein per 324-calorie bowl, making this chili a meal in itself. That being said, we can’t serve this without a side of homemade cornbread—and we recommend you follow suit!
Ingredients
- 2 tablespoon butter
- 2 tablespoon olive oil
- 1 16-19.2 ounce package lean ground turkey
- 2 medium onions, chopped (2 cups)
- 2 carrots, chopped (1 cup)
- 3 cloves garlic, minced
- 1 28 ounce can crushed tomatoes
- 1 4 ounce can diced green chilies
- 2 tablespoon tomato paste
- 1 tablespoon chili powder
- 1 tablespoon dried Italian seasoning, crushed
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 teaspoon crushed red pepper
- 1 teaspoon ground black pepper
- 3 cup reduced-sodium chicken broth
- 1 15 ounce can kidney beans, rinsed and drained
- 1 15 ounce can garbanzo beans, rinsed and drained
- 1 cup fresh or frozen whole kernel corn
- 1 cup frozen shelled edamame
- Sour cream, shredded cheddar cheese, and/or sliced green onions (optional)
Directions
- In a 5- to 6-quart pot heat butter and oil over medium heat until butter is melted.
- Add ground turkey, onions, carrots, and garlic. Cook and stir until meat is browned and vegetables are tender, using a wooden spoon to break up meat as it cooks.
- Stir in crushed tomatoes, diced green chilies, tomato paste, chili powder, Italian seasoning, salt, cumin, crushed red pepper, and black pepper. Add broth, beans, corn, and edamame. Bring to boiling; reduce heat. Simmer, uncovered, about 20 minutes until thickened, stirring occasionally. Serve with toppers, if desired.
Tips
To freeze, cool chili slightly and place in airtight freezer containers. Cover and freeze up to 3 months. Thaw in the refrigerator overnight. Reheat in a saucepan over medium heat, stirring occasionally.
6. Chunky Vegetable-Lentil Soup
Only 5% of Americans get their recommended daily quota of dietary fiber. One bowl of this tasty soup, and you’re halfway there. The secret lies in the mix of French lentils, high-fiber legumes packed with heart-healthy folate, plus piles of veggies, including mushrooms, carrots, and a crunchy cabbage topping.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, cut into thin rings
- 1 clove garlic, minced
- 1 cup dry green (French) lentils, rinsed and drained
- 1 pound whole small mushrooms (halve or quarter any larger mushrooms)
- 4 medium carrots, thinly sliced (2 cups)
- 2 stalks celery, chopped
- 4 cup water
- 1 14 ounce can vegetable broth
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ of a head napa or red cabbage, sliced into strips (2 cups)
Directions
In a 4-quart saucepan or Dutch oven heat oil over medium heat. Add onion and garlic; cook for 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils; cook and stir 1 minute.
Add mushrooms, carrots, celery, water, vegetable broth, salt and pepper. Bring to boiling. Reduce heat and simmer, covered, about 25 minutes or until lentils are tender.
Divide among soup bowls; top with cabbage. Makes 6 (1-1/2-cup) servings.