In Honor of the Superbowl

Today, I wanted to share a recipe that is healthy, low-fat, and also PERFECT for a football game celebration, like the ones most people will be attending this evening. So much of the food that gets served at these get-togethers is drenched in BBQ sauce, or smothered in buffalo, or dripping with melted cheese...isn't it nice to think that one thing on the table can be good for you and taste delicious too!?

From Cooking Light

That's right, I'm talking about Chili with Chipotle and Chocolate. The original recipe comes from a 2007 issue of Cooking Light, and is only 257 calories per serving, with only 6.6 grams of fat. I've shared this recipe with numerous people throughout the years, and have found that there is an unanimous love for this chili. It's rich, delicious and very deep in its flavors...and guess what? It takes less than an hour to make!


And now, without further ado, here it is!

What you'll need:

Cooking spray

2 cups diced onion (about 1 large)

1 cup chopped red bell pepper

1 teaspoon minced garlic

1 1/4 pounds ground turkey breast

3 tablespoons brown sugar

2 tablespoons ancho chile powder

1 tablespoon unsweetened cocoa

1 teaspoon ground cumin

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

2 (15-ounce) cans pinto beans, rinsed and drained

2 (14.5-ounce) cans diced tomatoes, undrained

1 (14-ounce) can fat-free, less-sodium chicken broth

2 chipotle chiles, canned in adobo sauce, minced

2 ounces unsweetened chocolate, chopped

1/2 cup light sour cream

Chopped green onions (optional)

Chocolate adds a lovely depth to this chili

Heat a dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey to pan; saute 8 minutes or until turkey is browned and vegetables are tender. Add sugar and next 9 ingredients (through chipotle) to pan, stirring to blend; bring to a boil. Reduce heat; simmer 15 minutes or until slightly thickened, stirring occasionally. Add chocolate, stirring to melt. Ladle 1 1/4 cups chile in each of 8 bowls; top each serving with 1 tablespoon of sour cream. Garnish with green onions. Yield: 8 servings.

And for good measure, here's the nutrition information! :) Enjoy everyone! Go Packers!

Calories 257 (23% from fat); Fat 6.6g (sat 3.8g, mono 1.7g, poly 0.2g); Protein 23.6g; Carb 26g; Fiber 6g; Chol 34mg; Iron 2.6mg; Sodium 603mg; Calcium 78mg

Making a Delicious Meal, Making it Healthier

Sometimes, we come across that recipe...it sounds amazing, the picture makes it look delicious, and then - we start reading the ingredients. Odds are, the recipe that calls for 8 tablespoons of butter doesn't REALLY need all 8 tablespoons, although it really will taste phenomenal! I try to cut that unhealthy stuff whenever I can, and the rule of thumb is pretty easy - trust your instinct.

Mmm...butter makes things taste so good, but we don't need a lot of it!

Now, I've told you before that I'm not a huge baker, and this is one of the reasons why. You canNOT alter ingredients when baking. There is a lot more chemistry involved in the measurements of certain ingredients when baking so this rule of thumb goes for cooking, NOT baking.

If it calls for cream, most times you can use 2% or skim milk in its place. If it calls for eight tablespoons of butter, start with three or four. If it calls for 1/2 a cup of sour cream, get the low-fat variety. Lots of stuffed pasta recipes call for full-fat ricotta cheese, but the low-fat kind works JUST as well. Cut where you can! Also, as a rule, brown is better than white - go with brown rice, wheat bread, wheat flour and wheat pasta...see what I mean?

Milk

The key is to keep tasting your food while cooking, and if you walk into any restaurant kitchen, you'll see it happening. Chefs and cooks always taste their food as they're making it, adjusting the seasonings, adding a little this, a little that, until it's just right. You have an advantage over them as well...all the time in the world! So, take your time, adjust your measurements to your tastes, and go with the healthier option when you can...unless you're just in the mood for an all-out decadent feast...which is fun to have sometimes, but everything in moderation, right?