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Playing How to Make Healthy Turkey Chili | Dr. Ian Smith

New York Times bestselling author Dr. Ian Smith shares a healthy and low-cost turkey chili recipe from his latest book, BURN MELT SHRED.  

"We're still in the midst of the pandemic," he says, "and that has put a ton of stress on people and, as a result, caused people to gain weight. I wanted to write a book that would help without adding any more stress." The book features an eight-week plan with different exercise recommendations and meals based on high-protein, high-fiber dishes with nutritious carbs that are accessible and affordable.

(Get some of Dr. Ian's healthy snack ideas that won't break the bank here.)

Whether or not you follow the routine, you'll come back to this chili again and again: "It's so good, it's so easy and the ingredients cost me less than $18 total, which comes to about $2 to $3 per serving." That's hard to beat! (Note that if you're a vegan or vegetarian, you can sub out the turkey.) 

For more heathy and easy recipes from Dr. Ian, check out his Cheesy Baked Tomatoes and Honey Soy Glazed Salmon

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 pound lean ground turkey
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • 1 yellow bell pepper, chopped
  • 1 tablespoon tomato paste or tomato puree
  • 1 tablespoon chili powder
  • One 14-ounce can organic crushed tomatoes
  • 2 cups water mixed with 2 tablespoons extra-virgin olive oil
  • One 15-ounce can reduced-sodium cannellini beans, rinsed and drained
  • One 15-ounce can reduced-sodium kidney beans, rinsed and drained
  • One 15-ounce can reduced-sodium pinto beans, rinsed and drained
  • Freshly ground black pepper
  • Sliced scallions, for serving

Yield

Serves: 6 to 8

Preparation

Heat oil in a large saucepan over medium heat. Add turkey and break it up with a wooden spoon. Cook until browned, 6 to 8 minutes. Add onion, garlic, and bell pepper and cook, stirring, until softened, 6 to 8 minutes. 

Add tomato paste and chili powder and cook, stirring, until the paste begins to caramelize, 3 to 4 minutes. 

Add the crushed tomatoes, water mixed with oil, cannellini beans, kidney beans, and pinto beans, bring to a bubble, and simmer for 35 to 40 minutes or until the chili is very thick. 

Season with black pepper to taste. Garnish with the scallions and serve.

Excerpted from BURN MELT SHRED by Ian K. Smith, M.D. Copyright © 2021 by Ian K. Smith, M.D. Used with permission by Ian K. Smith, M.D. All rights reserved.