Healthy Turkey Tex Mex Chili

Gluten Free
Health score
54%
Healthy Turkey Tex Mex Chili
75 min.
4
506kcal

Suggestions

Ingredients

  • 1.5 cups black beans dry
  • 28 ounce canned tomatoes diced canned
  • 0.3 teaspoon cayenne pepper 
  • 0.5 teaspoon chipotle chile powder 
  • 1 tablespoon chili powder 
  • 3  ears corn 
  • 1 tablespoon garlic powder 
  • 1 bunch green onions diced
  • 1 pound pd of ground turkey 
  • 1 tablespoon hungarian paprika 
  • 1 tablespoon maple syrup 
  • 1 tablespoon blackstrap molasses 
  • 2 tablespoons olive oil 
  • 8 ounce yogurt plain
  • 4 servings sea salt to taste
  • 1 large onion sweet chopped

Equipment

  • frying pan
  • pot

Directions

  1. Put black beans in a large pot with water water to cover; bring to a boil. Reduce heat to medium-low and cook at a simmer until tender, 30 to 40 minutes; drain. Return beans to the pot.
  2. Heat olive oil in a large cast-iron skillet over medium heat. Cook and stir turkey in the hot oil until completely browned, about 10 minutes; add sweet onion and continue cooking and stirring until the onion is translucent, about 10 minutes more.
  3. Add to the black beans.
  4. Stir tomatoes, corn kernels, maple syrup, molasses, Hungarian paprika, chili powder, garlic powder, chipotle chile powder, cayenne pepper, and sea salt into the black bean mixture; bring to a simmer and cook until heated through, 15 to 20 minutes. Top servings of chili with yogurt and green onions.

Nutrition Facts

Calories506kcal
Protein30.86%
Fat22.59%
Carbs46.55%

Properties

Glycemic Index
62.88
Glycemic Load
10.56
Inflammation Score
-10
Nutrition Score
38.554782763771%

Flavonoids

Epigallocatechin 3-gallate
0.07mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
1.02mg
Myricetin
0.94mg
Quercetin
12.66mg

Nutrients percent of daily need

Calories:506.18kcal
25.31%
Fat:13.53g
20.81%
Saturated Fat:3.2g
20.02%
Carbohydrates:62.71g
20.9%
Net Carbohydrates:49.38g
17.96%
Sugar:27.27g
30.3%
Cholesterol:69.74mg
23.25%
Sodium:596.2mg
25.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.57g
83.14%
Vitamin B6:1.66mg
82.76%
Vitamin B3:15.62mg
78.12%
Phosphorus:571.41mg
57.14%
Manganese:1.12mg
55.85%
Fiber:13.33g
53.32%
Potassium:1719.75mg
49.14%
Folate:188.66µg
47.16%
Magnesium:179.13mg
44.78%
Selenium:31.03µg
44.32%
Vitamin A:2208.84IU
44.18%
Vitamin B1:0.56mg
37.34%
Iron:6.61mg
36.73%
Copper:0.72mg
36.24%
Vitamin C:28.38mg
34.4%
Vitamin E:5.02mg
33.48%
Vitamin K:31.34µg
29.85%
Vitamin B2:0.51mg
29.84%
Zinc:4.3mg
28.7%
Vitamin B5:2.61mg
26.13%
Calcium:207.38mg
20.74%
Vitamin B12:0.79µg
13.14%
Vitamin D:0.51µg
3.4%
Source:Allrecipes