Menu Monday: Crock-Pot Series #3 – Hearty Turkey Chili

RESOLUTION – Get back on the healthy wagon with time restraints in mind.

 

To me and many others, the new year brings the resolution to get back into the swing of things while still battling the cold weather and time restraints. This is why I have titled January as the Month of the Crock-Pot. Number three of five on my list of Crock-Pot meals this month is a cold weather staple – HEARTY TURKEY CHILI! Chili is a winter must-have for many reasons:

 

Great source of fiber.

The beans and chiles are not only loaded with fiber, but they will help keep you regular (you know what I mean) and can also slow the rate which sugar is absorbed in the body. This makes it a good choice for diabetics!

 

Contains Vitamin C and Iron.

The immunity booster, Vitamin C can be found in diced tomatoes and tomato paste. Moreover, proper intake of  Iron can support an anti-anemic dietary plan which has been supported in various studies including a 2002 study on iron supplementation published in the Journal of Nutrition. So enjoy those beans in your chili!

 

Packed with lean protein.

Your body uses protein to help make bones, muscles, cartilage, skin, nails, enzymes, hormones and more necessary building blocks in the body. The lean turkey and beans in your chili supports what your body needs by providing sufficient adequate amounts of protein in a balanced meal.

 

So as you prep to take advantage of these life-giving benefits of your Crock-Pot meal, keep in mind that almost every recipe can be followed exactly or it can be adapted to meet your wants and needs. In this recipe, I opted for the best and most convenient ingredients out there. However, personally if I have the time and resources, I prefer to opt for the freshest ingredients possible. So if you too have some fresh tomatoes sitting on the kitchen counter, don’t be afraid to make this recipe your own. After all, in the new year, it’s about making the best choices available while keeping in mind that it could always be worse…right?

 

 

Crock-Pot Hearty Turkey Chili

Servings: 8

Prep Time: 15 minutes

Cook Time: 8 hours

 

Ingredients

  • 1 pound lean (preferably organic) ground turkey
  • 1 small onion, chopped
  • 1 large can (28 oz) organic diced tomatoes, undrained
  • 1 can (15 oz) organic black beans
  • 1 can (15 oz) organic chick peas
  • 1 small can (8 oz) low sodium, organic tomato sauce
  • ½  cup mild green chiles, chopped
  • 1 to 2tbs chili powder
  • 1 to 2tbs red pepper flakes,optional

 

Directions

  • For a quick prep, chop green chiles and onion into 1 inch or less pieces.
  • Place turkey, beans, chopped onion and green chile, diced tomatoes, chili powder and tomato sauce medium to large Crock-Pot.
  • Let cook for time.
  • Once fully cooked, drain if necessary. Unplug Crock-Pot or place on warm setting. Scoop cooked Crock-Pot meal into bowl and let cool for five minutes.
  • EAT UP!

 

TIP: Liquids in a Crock-Pot meal can be a little tricky but there are ways to work with it. In this recipe, you are beginning with diced tomatoes and beans that are coming in their own liquid. In most cases, it is acceptable to just throw it all together, however, if you notice the liquid overpowering the ingredients, then you can always drain some of it in the beginning. You do want some liquid in the Crock-Pot to help cook the meal but keep in mind that vegetables contain water and most meats tend to have fat, both of which form a liquid as they are cooked on heat.

 
What did your recipe turn out like? Send your feedback, ideas and pictures to us at conceirge@wellviewhealth.com. Happy SLOW Cooking!

 

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– CASEY EDMONDS, CHC

Health Advisor  |  

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