I recently attended a conference where both turkey (National Turkey Federation) and beans (Bush Brothers and Company) sponsored scientific sessions. I was not asked to write this post, do not serve as a consultant for either company, nor was I compensated for writing this article.
I am excited for the Atlanta Falcons playing in the big game on Sunday, and with the game comes parties and snacks, lots of snacks. According to some sources, 49 million cases of beer, 100 million chicken wings, and 139 million avocados (for guacamole, of course) will be purchased in the days leading up to the Super Bowl. But, this year, I’m taking two of my favorite foods in that quintessential football dish to a Super Bowl party…chili. Not just any chili, but one with ground turkey and black beans.
Ground turkey breast is a great canvas for chili as it takes on the flavors from the tomatoes and spices and contributes to texture, taste, and nutrition. Turkey is a great source of lean protein without the excess saturated fat of other popular chili meats. Beans are also a good source of protein with the added benefit of containing soluble fiber. Bean have super powers: as part of a healthful diet, beans can lower blood sugar, blood pressure, blood lipids, and increase satiety (that means you might not look longingly at the platter of wings because you are full and satisfied after eating a bowl of my chili!) Associate professor of nutritional sciences and researcher on the health benefits of beans and peas at the University of Toronto, Dr. John Sievenpiper, is also a staff physician. He sees patients with diabetes and heart disease and those at high risk for developing chronic diseases. He writes prescriptions for his patients to eat a healthful diet (the “portfolio diet”) including beans and peas for the protein and fiber. I wish more doctors would write prescriptions for healthy diets! (For more information on the Portfolio Diet see http://portfoliodietplan.com/ )
Enjoy the chili and the game, and, of course, we will be hoping the Falcons come home with a victory.
Turkey Black Bean Chili (I’m not sure of the origins of this dish, but I’ve been making it for many years)
16-ounces of ground turkey breast
1 medium onion, chopped
2 Tablespoons of chili powder
Dash or red pepper flakes
½ teaspoon cumin
½ teaspoon salt
2 cans diced tomatoes (I like the diced tomatoes for chili)
1 can black beans, drained and rinsed
1 cup frozen or canned (drained) whole kernel corn
14-ounces unsalted chicken stock
Brown turkey over medium heat and separate into crumbles; cook and stir for about 7 minutes or until turkey is browned. Stir in onion and spices and continuing cooking for a few minutes. Add tomatoes, beans, corn, and stock and bring to a low boil. Transfer to chili to a crock pot and cook on low for several hours or until ready to serve at the Super Bowl party. Top with grated cheddar or jalapeno jack cheese, plain Greek yogurt, and a dash of hot sauce for those who like chili extra spicy.
Makes 6-8 servings