White Bean Turkey Chili is the perfect warm staple that’s packed with nutrients to support your central nervous system. The lean turkey in the chili is rich in protein and contains amino acids like tryptophan, which supports the production of serotonin, a neurotransmitter that’s important for mood regulation and cognitive function. White beans are very high in fiber and complex carbohydrates which help maintain steady blood sugar levels. It also includes vegetables like onions and swiss chard that pack in antioxidants and phytonutrients that help lower inflammation and protect the central nervous system from oxidative damage.
The best way to address inflammation and blood sugar imbalances is getting consistent with strategic meal plans that take you from eating “healthy” to eating optimal. Join The Being Collective, my membership community for weekly anti-inflammatory meal plans, weekly recorded calls with myself and my functional medicine nutritionists, monthly Q&As with me, and an empowering community of women. One healthy meal or one workout isn’t going to move the needle but a proven system and long-term consistency will!
White Bean Turkey Chili
Ingredients
- avocado oil cooking spray
- 8oz 93% lean ground turkey
- 1 tbsp extra virgin olive oil
- 1/2 cup white onion (diced)
- 2 cloves of garlic (minced)
- 2 cups chicken broth
- 1 3/4 cups cannellini beans (drained and rinsed, 1.75 c = 1 15 oz can)
- 9 tbsp diced green chiles (9 tbsp = 4.5 oz can)
- 1/4 tsp salt
- 1 tsp cumin (heaping)
- 3/8 tsp crushed red pepper
- 3 cups swiss chard
Instructions
- Lightly coat pot with avocado oil cooking spray and add in ground turkey. Cook over medium heat until no longer pink. Remove from pot and set aside.
- Add olive oil and onion to the pot and cook over medium heat until onions are translucent. Add in garlic and cook for another 30-45 seconds.
- Add in chicken broth, beans, chiles, turkey meat and spices. Turn heat up to medium/high until mixture starts to boil, then reduce to a simmer.
- Add in swiss chard and simmer for an additional 5 minutes.
Nutrition Facts
White Bean Turkey Chili
Serves:
| Amount Per Serving: | ||
|---|---|---|
| Calories | 462.7 | |
| % Daily Value* | ||
| Total Fat 19g | 29.2% | |
| Saturated Fat 3.5g | 15% | |
| Trans Fat 0g | ||
| Cholesterol 88.6mg | 29.3% | |
| Sodium 1590.3mg | 66.3% | |
| Total Carbohydrate 40g | 13.3% | |
| Dietary Fiber 11.2g | 44% | |
| Sugars 5.2g | ||
| Protein 35.4g | ||
| Vitamin A | Vitamin C | |
| Calcium 169.5mg | Iron 7.2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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