- Felicia Newell, RD, BSc
Hearty Beef Chilli
One of the most comforting foods to eat during the colder months is a good ol' hearty chilli. I feel like chilli is one of the most nutritious and well-balanced 'one pot/one bowl' meals you can make as well. With the perfect balance of protein, high fibre starch, veggies, and tons of nutrients - with the power to keep you warm and stuffed for hours.
Here is one of my favourite chilli recipes, taken from my 107 recipe low GI eCookbook, 'Everyday Cooking for Health'.
Hearty Beef or Turkey Chilli
1 pound extra-lean ground beef, chicken or turkey (omit or use Textured Vegetable Protein to make vegan)
1 medium onion, diced
1 medium green pepper, diced
4 stalks celery, diced
1 tablespoon crushed garlic
4 cups diced tomatoes
1 can tomato sauce
2 cups low-sodium black beans (e.g. Eden foods), drained and rinsed
4 medium zucchini, diced
2 containers low-sodium beef or vegetable broth
1 tablespoon cumin
3 tablespoons chilli powder
1⁄2 teaspoon red pepper flakes
1 teaspoon salt
1⁄2 teaspoon pepper
1. Brown meat, onion, pepper, celery, and garlic. Add remaining ingredients. Simmer until veggies are tender.
Nutrition Info Per Serving: 306 calories, 27g carbs, 9g sugar, 8g fibre, 27g protein, 10g fat, 3g saturated fat, 650mg sodium. Net carbs: 19g.
Need some healthy recipe ideas? Check out my 107 Recipe eCookbook (nutrition information is calculated for each recipe). On sale for a limited time for only $22! (reg. $49)
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Felicia Newell is a Registered Dietitian, Sport Nutritionist, Personal Trainer, and a mom of 4 boys under 8! She is also the owner of Sustain Nutrition and is partnered with The Energy Company. Felicia wears many hats, and knows what it is like to try and live healthy in a busy world, where our environments aren't always supportive of making healthy choices. Life is busy, confusing at times, and full of contradictions, especially in the world of health and wellness. Felicia is passionate in helping others fight through the misinformation out there, and to navigate life and health, but most importantly, to enjoy it while doing it. She has over 11 years of education and experience in Nutritional Sciences. Between completing her Bachelor and Masters in Nutritional Sciences, personal training certification, teaching university courses, years of nutrition counselling helping people crush their goals, and being a busy mom of 4 young boys, she has the passion, skills, education, and experience to help you reach your health and wellness in a way that works for YOU.