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chili chalkboard 030In the world of nutrition this is what I like to call an excellent “substance” meal.  It has the ideal combination of two kinds of lean proteins, healthy fat, carbohydrates, fiber and loads of flavor. A “non-substance” food example is donuts, sugary cereals, white bread toast, and a salad with no protein, healthy fat or whole grain carb. 

These foods burn up quickly in our bodies, don’t nutritionally support or completely satisfy our hunger.  When cravings hit one to two hours after eating a meal, you most likely did not eat a substance meal.

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Make this soup even heartier by adding some cooked brown rice or other vegetables like chopped zucchini or sweet potato.  The chipotle chiles give a slightly smoky-spicy hit to the broth in a different way that chili powder. Combined with 3 kinds of beans, fresh green pepper and diced tomatoes it’s excellent. Stupendous.  Spectacular. Even breathtaking some might say.

Too far?

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Okay, hopefully my plethora of adjectives was enough to get you to try this one.  If not, it’s also super easy to make, can serve a big crowd and even better leftover the next day.  Did I mention healthy too?

Yep, that line’s been crossed. I’ve made my case – it’s some darn good chili.

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serves 10

  • 1 lb LEAN GROUND TURKEY, 93/7
  • 1 medium YELLOW ONION, chopped
  • 2 large GREEN BELL PEPPER, chopped
  • 28 oz DICED TOMATOES, canned
  • 3 cloves GARLIC, minced, (or 3/4 tsp garlic powder)
  • 2 CHIPOTLE CHILES, canned in adobo sauce (add 1 for mild spice)
  • 2 tsp ADOBO SAUCE from chipotle chiles
  • 4 cups 100% TOMATO JUICE
  • 1 1/2 cups WATER
  • 1 tbsp CHILI POWDER
  • 2 tsp CUMIN, GROUND
  • 1/2 tsp DRIED OREGANO
  • 15 oz can BLACK BEANS, rinsed & drained
  • 15 oz can PINTO BEANS, rinsed & drained
  • 15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained

1. In a large soup pot brown turkey in 2 t. olive oil over medium-high heat. Add onion and green pepper, continue cooking for 5-6 more minutes until vegetables soften.

2. Stir in 28 oz. canned tomatoes with juices, 3 minced garlic cloves, 1 T. chili powder, 2 t. cumin, 1/2 t. dried oregano, 4 cups tomato juice and 1 1/2 cups water. In a small chopper, food processor or blender puree the 2 chipotle chiles with adobo sauce. Add to soup with salt and pepper as needed; bring to a boil.

3. Reduce heat to low, add beans and simmer 15-20 minutes, or place in a crock pot on low for 1-4 hours. Serve hot with shredded reduced-fat pepper jack cheese, avocado slices, reduced-fat sour cream or crushed corn tortilla chips. Serves 10, about 1 2/3 cups per serving.

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VARIATIONS: Use cooked, shredded chicken or lean ground beef for turkey.

NUTRITION INFO PER SERVING:  240 calories, 4.5g fat, 25mg cholesterol, 32g carb, 9g fiber, 8g sugar, 17g protein