No need to ruin your diet before the big game! Instead, prepare a batch of this super-healthy chili from The Thyroid Solution Diet by Ridha Arem, M.D.
MAKES 6 SERVINGS
Increase the amount of chili powder and cayenne depending on how hot you like your chili. You can also make this with diced leftover roast turkey breast instead (add during the last 10 minutes of cooking).
1 pound lean ground turkey breast
3/4 cup diced onion (3/4 medium onion)
2 tablespoons olive or grapeseed oil
3 garlic cloves, minced
2 tablespoons chili powder
1/4 teaspoon cayenne pepper or chipotle powder, or to taste
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons dried oregano leaves or 1/2 teaspoon ground oregano
2 teaspoons minced fresh rosemary or sage or 1/2 teaspoon ground rosemary or sage
3 tablespoons tomato paste
One 14.5-ounce can diced tomatoes
1 tablespoon cider vinegar
3/4 cup diced red or yellow bell pepper (about 1⁄2 large pepper)
6 cups cooked pinto beans, drained and rinsed if canned
2 cups peeled and diced yams, in 1⁄2-inch cubes (2 small yams)
Kosher salt and ground black pepper
1/4 cup chopped fresh parsley
1. In a medium pot, cook the turkey and onion in the oil, stirring occasionally to break up clumps, until the meat is lightly browned, 4 to 5 minutes. Stir in the garlic, chili powder, cayenne, cumin, coriander, oregano, and rosemary and cook for 30 seconds.
2. Stir in the tomato paste. Add 2 1/2cups water, the tomatoes and their juice, the vinegar, bell pepper, beans, yams, 3/4 teaspoon salt, and 3/4 teaspoon pepper. Bring to a boil, reduce the heat to low, and simmer for 45 minutes, stirring occasionally and adding more water if the chili seems dry.
3. Season with salt, pepper, and additional cayenne if desired. Serve sprinkled with the parsley.
Each serving: 464 calories, 31 g protein, 61 g carbohydrates, 15 g fiber (net carbs: 46 g), 6 g sugar, 12 g fat (3 g saturated fat), 54 mg cholesterol, 496 mg sodium
Serving suggestion: Carbohydrate: 1⁄2 cup diced cantaloupe (the chili has half your fruit)
Each serving, with suggestions: 490 calories, 32 g protein, 68 g carbohydrates (net carbs: 53 g), 15 g fiber, 12 g sugar, 12 g fat (3 g saturated fat), 54 mg cholesterol, 508 mg sodium