Turkey Chili (Mediterranean style recipe)

Mediterranean-style healthy chili made with ground turkey, beans, and homemade chili seasoning. It's one of my favorite chili recipes!

This healthy chili recipe includes lean ground turkey breast and red kidney beans. You can also use any other beans that you prefer. Many vegetables can be easily incorporated into your Mediterranean Diet plan.

Chili immediately brings up Mexican cuisine, but many of the ingredients are very popular in the Mediterranean region, so I decided to give it my Mediterranean twist.

This turkey chili is delicious when you add sliced Kalamata olives, parsley, and Greek yogurt (or even Feta) to the pot. This recipe is a favorite of my friends when they come over to dinner. It's comforting, hearty and hearty and will win over everyone. It's easy to joke that it is award-winning chili.

Although a package of chili powder can be used, I prefer to make my own seasonings like the one in the recipe box at end. You can also use any quick pickled onions you have in your fridge.

This is how I double up on recipes such as this, including my mom's Bolognese sauce pasta recipe. I then freeze half of the ingredients for future use. I love knowing that I have a bag of healthy turkey chili in the freezer. It also means that I don't have to spend time cooking it from scratch. It takes only a few minutes to make a delicious, quick weeknight meal.

But, what's chili?

According to mvtimes.com, chili is a thick sauce made up meat and chilies (peppers). Many people consider meat essential, while others believe beans are better. There are many chili recipes that include tomatoes.

Are you a fan of Turkey Chili? Is it better than beef chili?

Yes, it is! It is recommended that you reduce your intake of dark red meat as it has been linked to heart disease and other cardiovascular problems. A white lean meat such as chicken breast or turkey breast is healthier than dark red meat and has fewer calories. This makes it ideal for those who are trying to lose weight. Turkey is also a good source of selenium which plays an important role in metabolism. This turkey chili is high-protein, low-fat, and packed with vegetables, so it's definitely healthy!

Turkey chili ingredients

Although the ingredients in this Mediterranean-style chili recipe might seem overwhelming, they provide the lean turkey meat with the depth and complexity it needs to be delicious. These are the ingredients:

• Ground turkey breast
• Olive oil
• Chili seasoning can be made at home or purchased in stores, but I prefer homemade.
• Onion can be fresh or powdered.
• Garlic clove (can be fresh, or powdered)
• Chicken broth (or water with 1 chicken boillon)
• Pureed tomatoes
• Maple syrup and honey
• Green pepper
• Red pepper
• Red kidney beans
• Sweet corn
• Parsley
• Kalamata olives

Chili seasoning

The following spices and herbs can be used to make your own chili seasoning mixture:

• Sweet paprika
• Smoked paprika (can be replaced with a few drops liquid smoke, but I have never dried it).
• Cumin
• Dryed oregano (thyme) will also work.
• Freshly grated black pepper

Optional/extras:

• You can make your chili hot by adding 1/4 to 1/2 teaspoon of cayenne pepper, or Tabasco sauce.
• Warmth can be added by grated cloves or cinnamon.

Many spices can have a stronger or weaker taste depending on their origin, age and storage conditions. You can taste your chili halfway through cooking, and adjust the seasoning as needed.

How to make Turkey Chili from scratch

1. Cook the ground turkey on high heat until it is well browned
2. Stir in the chili powder, onion, and garlic.
3. Stir in the tomatoes, broth, peppers, beans, and olives. Let it simmer for at least 30 minutes.
4. Cook for another 2-3 minutes.
5. Serve with tortillas, rice, or homemade pita bread.

What's the best secret ingredient in chili?

This isn't an ingredient. However, a slow simmer will combine all the flavors and aromas and create a delicious chili. Smoked paprika would be my choice if I had to choose one ingredient that must be included. Although I don't like smokey food, this particular recipe has smoked paprika. It gives the dish character and transforms it giving it a subtle smoky flavor that you will love.

I didn't include cornstarch in my ingredients. This is because chili will thicken naturally if it is slow cooked for a while. All flavors will then blend and mature. If you are in a rush or have used too much liquid, you can mix 2 tablespoons corn starch with 2-3 tablespoons cold water. Add it to your pot. This will thicken the chili and give it a rich, creamy texture.

Maple syrup or honey will give the dish some sweetness.

How to thicken turkey chili

Let the chili simmer on low heat for a few minutes to thicken it. To make it extra thick, combine 2 tablespoons corn starch and a little cold water. Add this mixture to the chili while it's still simmering. Stir until corn starch is dissolved and forms a thick sauce.

Toppings

This turkey chili can be served as-is, with or without bread. I don't mind adding toppings, but these are my go-tos:

• Shredded cheese: Chili is incomplete without shredded cheese! Some mild cheddar, sharp cheddar, pepperjack, or Monterey Jack, feta!
• Greek yogurt is better than sour cream, so it's my favorite!
• Green onions or chives
• Parsley or cilantro
• Tortillas and tortilla chips. This is a Mediterranean-style chili. Pita bread or pita chips are always great options!
• Avocado and lime juice

Pin this recipe!

This article can also be made into a web story about Turkey chili

Frequently Asked Questions

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean diet is a lifestyle choice that focuses on healthy and nutritious foods and regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. The Mediterranean diet encourages the consumption of red wine in moderation. The following are the main principles of the Mediterranean Diet:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. Use herbs instead of salt to enhance your meals.
4. You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
5. Enjoy meals with family and friends and savor the experience of sharing food.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will allow you to know when you feel full and satisfied.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Oats are whole grains and can provide good sources of dietary fibre and minerals like iron or magnesium. You can serve them with blueberries or nuts, seeds, or savory items like eggs or cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. Oatmeal could be added to smoothies or made into protein bars. It can also be enjoyed plain with almond milk and other toppings such as cinnamon, peanut butter, gojiberries, chia seeds, and chia seeds for additional nutrition. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Is regular olive oil okay to be used in place of extra virgin?

In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. It is important to remember that it doesn't contain as many nutrients or positive compounds than EVOO. Therefore, you should try to compensate for these benefits with other food items.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet is primarily a plant-based diet. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Light exercise can also help to stabilize blood sugar levels. A balanced diet that includes healthy food substitutions, such as whole-grain bread being replaced with whole-grain bread and nuts being added to salads rather than crackers, can help manage symptoms of many different conditions.

Is the Mediterranean Diet expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. Therefore, make sure to have a budget and plan your meals accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

What fruit can you eat as part of a Mediterranean diet

The Mediterranean Diet includes fruits such as oranges, grapes and melons. Add fresh fruits to smoothie bowls or parfaits for extra nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

oldwayspt.org

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

health.usnews.com

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• The Best Diets in 2023 – Expertly Reviewed by US News Health

pubmed.ncbi.nlm.nih.gov

• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

researchgate.net

• (PDF). The Association Between Dietary Patterns AND Insulin Resistance: Systematic Review


• (PDF). Citrus as an ingredient in the Mediterranean diet

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This healthy eating plan is rich in nutrients and emphasizes whole grains, legumes fresh fruits and vegetables, as well as healthy fats. These eating habits can lead to many benefits including better blood lipids and glucose control, reduced chance of depression and certain types cancers, improved cognitive function, weight management and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

To plan a week of delicious and nutritious meals that fit within the Mediterranean diet guidelines, begin by focusing on specific components, including proteins such as fatty fish, poultry, or eggs; healthy fats from olive oil nuts or avocadoes; vegetables in prepared vegetables salads dips spreads or soups; starches such as potatoes legumes ancient grains, etc. ; fruits for desserts snacks smoothies, etc. Seasonings herbs and sauces, as well as optional dairy yogurt cheese or kefir. Mixing up different combinations throughout the week will help ensure sufficient nutrient intake while maintaining flavor balance, an essential element of a balanced Mediterranean lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.

Resources:

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