Family Dinner: Turkey Chili and Healthier Cornbread

We are big chili fans in this house, and there are several different types in rotation. This is a more traditional version, made healthier by using lean ground turkey and upping the fiber content with two types of beans.

There are so many advantages to chili...the kids will eat it, it is full of lean proteins and fiber, and even a few vegetables, it makes a ton so there is plenty of leftovers to eat for lunch throughout the week, it is relatively easy to make and can be converted to a crock pot recipe no problem.

It turns out that making cornbread from scratch is every bit as easy and better tasting than a boxed mix, so cut out some processed foods and make your own. For this recipe I used half all purpose flour and half whole. Wheat flour. If you don't have whole wheat flour, you can use all regular flour.

Turkey Chili
Makes 10 Servings
215 cals / 4g fat / 24g carbs / 17g protein

1 lb lean ground turkey
2 onions, diced
4 cloves garlic, minced
1 green pepper, diced
1 jalapeño, seeded and minced
2 cups water
1 12 oz can petite diced tomatoes, drained
1 28 oz can crushed tomatoes
1 6 oz can tomato paste
1 can black beans, drained and rinsed
1 can navy beans, drained and rinsed
2 TB chili powder
1 TB smoked paprika
1 tsp ground cumin
1/2 tsp cayenne pepper
Salt and pepper to taste

In a large pot over medium heat, brown the turkey, breaking it up into small pieces. Add the onion and garlic and cook until onion is soft, about 10 minutes. Add the green pepper and continue cooking until pepper is soft, about 5 minutes. Stir in the remaining ingredients, and let simmer, partially covered, over low heat for ~2 hours. Adjust seasonings and serve.

Wanna make this in your crock pot? Follow the steps above through cooking the pepper and jalapeño, then mix everything together in your slow cooker and cook on low for 6-8 hours.


Low-Fat Cornbread
Makes 8 servings
176 cals / 4g fat / 29g carbs / 5g protein

1 cup fat-free milk
1 TB apple cider vinegar
1 cup corn meal
1/2 cup all purpose flour
1/2 cup whole wheat flour
1/2 tsp salt
2 tsp baking powder
2 TB sugar
2 TB butter, melted
1/2 cup unsweetened applesauce
1 whole egg plus 1 egg white

Pre-heat oven to 400. Spray a 9" pan or baking dish with cooking spray and set aside. Combine the milk and vinegar and set aside. Meanwhile, in a smaller bowl, mix together the flours, cornmeal, salt, baking powder, and sugar. In a larger bowl, beat the eggs with a spoon, then add the applesauce and butter, stirring until mixed evenly. Add the milk, then stir in the flour mixture, mixing until just barely combined. Pour into your prepared dish and bake until golden, about 15-18 minutes.

We are big chili fans in this house, and there are several different types in rotation. This is a more traditional version, made healthier by using lean ground turkey and upping the fiber content with two types of beans.

There are so many advantages to chili...the kids will eat it, it is full of lean proteins and fiber, and even a few vegetables, it makes a ton so there is plenty of leftovers to eat for lunch throughout the week, it is relatively easy to make and can be converted to a crock pot recipe no problem.

It turns out that making cornbread from scratch is every bit as easy and better tasting than a boxed mix, so cut out some processed foods and make your own. For this recipe I used half all purpose flour and half whole. Wheat flour. If you don't have whole wheat flour, you can use all regular flour.

Turkey Chili
Makes 10 Servings
215 cals / 4g fat / 24g carbs / 17g protein

1 lb lean ground turkey
2 onions, diced
4 cloves garlic, minced
1 green pepper, diced
1 jalapeño, seeded and minced
2 cups water
1 12 oz can petite diced tomatoes, drained
1 28 oz can crushed tomatoes
1 6 oz can tomato paste
1 can black beans, drained and rinsed
1 can navy beans, drained and rinsed
2 TB chili powder
1 TB smoked paprika
1 tsp ground cumin
1/2 tsp cayenne pepper
Salt and pepper to taste

In a large pot over medium heat, brown the turkey, breaking it up into small pieces. Add the onion and garlic and cook until onion is soft, about 10 minutes. Add the green pepper and continue cooking until pepper is soft, about 5 minutes. Stir in the remaining ingredients, and let simmer, partially covered, over low heat for ~2 hours. Adjust seasonings and serve.

Wanna make this in your crock pot? Follow the steps above through cooking the pepper and jalapeño, then mix everything together in your slow cooker and cook on low for 6-8 hours.


Low-Fat Cornbread
Makes 8 servings
176 cals / 4g fat / 29g carbs / 5g protein

1 cup fat-free milk
1 TB apple cider vinegar
1 cup corn meal
1/2 cup all purpose flour
1/2 cup whole wheat flour
1/2 tsp salt
2 tsp baking powder
2 TB sugar
2 TB butter, melted
1/2 cup unsweetened applesauce
1 whole egg plus 1 egg white

Pre-heat oven to 400. Spray a 9" pan or baking dish with cooking spray and set aside. Combine the milk and vinegar and set aside. Meanwhile, in a smaller bowl, mix together the flours, cornmeal, salt, baking powder, and sugar. In a larger bowl, beat the eggs with a spoon, then add the applesauce and butter, stirring until mixed evenly. Add the milk, then stir in the flour mixture, mixing until just barely combined. Pour into your prepared dish and bake until golden, about 15-18 minutes.