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Bowl of healthy turkey chili with kidney beans, sweet potato and chopped turkey, yogurt swirl and cilantro, on a Thanksgiving table

Healthy Turkey Chili

The day after Thanksgiving bowl: leftover roasted turkey folded at the very end into a smoky tomato chili with sweet potato and kidney beans. About 280 calories and under 300 milligrams of sodium a bowl, with the holiday protein fully intact.

  • Total Time: 1 hour
  • Yield: 8 servings 1x

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 2 bell peppers, any color, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 medium sweet potato, peeled and cut in 1/2 inch cubes (about 2 cups)
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon fine sea salt, plus more to taste
  • 1/4 teaspoon cayenne pepper, optional
  • 1 can (28 ounces) no salt added diced tomatoes, with their juices
  • 1 can (15 ounces) no salt added tomato sauce
  • 2 cups low sodium chicken or turkey broth
  • 2 cans (15 ounces each) kidney beans, drained and rinsed
  • 3 cups chopped cooked turkey, skin removed (about 1 pound)
  • 1/2 cup plain nonfat Greek yogurt, for serving
  • 1/4 cup chopped fresh cilantro, for serving

Instructions

  1. Warm the olive oil in a large Dutch oven over medium heat. Add the onion, bell peppers, carrots and celery with a pinch of the salt and cook 6 to 7 minutes, until the onion is translucent and the vegetables soften at the edges.
  2. Stir in the garlic, chili powder, cumin, smoked paprika, oregano and cayenne. Cook 1 minute, stirring constantly, until the spices darken slightly and smell toasty.
  3. Add the sweet potato cubes, the diced tomatoes with their juices, the tomato sauce and the broth. Stir well, scraping the bottom of the pot.
  4. Bring to a boil, then lower to a steady simmer. Cook uncovered for 20 minutes, stirring every few minutes, until the sweet potato is tender when pierced with a knife.
  5. Stir in the kidney beans and simmer 5 minutes more. The chili will look slightly loose at this point; that is right, the mash and the turkey still have their say.
  6. Mash a ladleful of sweet potato and beans against the side of the pot and stir it back in. Repeat once or twice, until the broth turns thick and glossy.
  7. Add the chopped turkey and simmer gently for 8 to 10 minutes, just until the turkey is heated through. Do not boil hard here; the meat is already cooked and only needs warming.
  8. Rest the pot off the heat for 5 minutes. Taste and adjust the salt; canned tomatoes and beans vary, so the final seasoning is yours to call.
  9. Ladle into bowls and finish each one with a spoonful of Greek yogurt and a scatter of cilantro.
  • Author: Nora Ellis
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes

Nutrition

  • Serving Size: 1
  • Calories: 280
  • Sugar: 9
  • Sodium: 290
  • Fat: 4
  • Saturated Fat: 1
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 33
  • Fiber: 6
  • Protein: 24
  • Cholesterol: 45

Find it online: https://nourishtable.com/healthy-turkey-chili/