It’s officially soup season! If you’re like most of my clients, this time of year you’re looking for easy (and tasty!) recipes that will not only keep you on track with your nutrition, but that also provide comfort-food appeal.
Chili is popular with our trainers and nutrition coaches because of how easy it is to amp it up with plenty of protein per serving. It’s also super portable and simple to batch cook (so you can have it for several meals). It’s the perfect addition to your typical meal-prep routine to change things up a bit and add in some seasonal flair.
Turkey Pumpkin Chili
Makes four servings
Prep time: 15 minutes
Cook time: 20 to 30 minutes
Ingredients
- 1 lb. ground turkey
- 1/2 yellow onion, diced
- 1 green pepper, chopped
- 1 yellow pepper, chopped
- 1 clove garlic, minced
- 1 (15 oz.) can diced tomatoes, undrained
- 1 (15 oz.) can pumpkin purée (unsweetened)
- 1 (15 oz.) can red kidney beans
- 1 ½ tbs. chili powder
- 1 ½ tsp. cumin
- 1/4 tsp. ground cinnamon
- Salt and pepper to taste
- 1/4 cup cilantro, chopped (optional)
- 1 jalapeño, sliced (optional)
Directions
- Brown the ground turkey over medium heat in large skillet or Dutch oven.
- Add in the yellow onion, green and yellow peppers, and garlic. Sauté for five to eight minutes.
- Stir in the tomatoes, pumpkin purée, and red kidney beans. Season with chili powder, cumin, and cinnamon. Add salt and pepper to taste.
- Reduce heat and simmer for 20 to 30 minutes.
- Top with cilantro and/or jalapeño if desired.
Nutritional Info: Calories: 350 | Fat: 9 | Carbs: 15 | Protein: 26
White Chicken Chili
Makes four servings
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients
- 1 tbs. coconut oil
- 1 lb. chicken breasts, cubed
- 1 medium onion, chopped
- 2 large celery stalks, chopped
- 2 large carrots, peeled and chopped
- 4 cloves garlic, minced
- 2 cups low sodium chicken broth
- 1 (16 oz.) can coconut milk
- 1 (15 oz.) can cannellini beans, drained and rinsed
- 2 (4.5 oz.) cans diced green chilies
- 1 tbs. cumin
- 1 tbs. chili powder
- 2 tsp. sea salt
- 1/2 tsp. dried oregano
- 1/2 tsp. pepper
Directions
- In a large pot, heat the coconut oil and add the chicken, onion, celery, carrots, and garlic. Stir occasionally until the chicken is cooked through.
- Add the remaining ingredients and stir until well combined.
- Simmer for 20 minutes.
Nutritional Info: Calories: 390 | Fat: 17 | Carbs: 25 | Protein: 29
Chunky Meat and Veggie Chili
Makes four servings
Prep time: 10 minutes
Cook time: 30 minutes
Ingredients
- 1 lb. ground beef
- 2 cloves garlic, chopped
- 1/2 yellow onion, chopped
- 2 medium zucchinis, chopped
- 1 cup carrots, chopped
- 2 tbs. chili powder
- 1/2 tsp. cumin
- 1 tbs. oregano
- 1 (15 oz.) can tomato sauce
- 1 (15 oz.) can diced tomatoes
- 1 (15 oz.) can kidney beans
Directions
- In a large pot, cook the ground beef with the chopped garlic over medium heat until the meat is browned and fully cooked.
- Add the onion, carrots, and seasonings to the pot and cook over medium-high heat for about five to six minutes. Add the zucchini and cook for another two minutes, stirring well.
- Add the tomato sauce, diced tomatoes, and kidney beans to the pot and bring to a boil, stirring frequently. Reduce heat and simmer for 20 minutes.
Nutritional Info: Calories: 400 | Fat: 14 | Carbs: 26 | Protein: 35