I think a lot of us might be trying to eat a little better this time of year as kind of a detox from all the holiday goodies and meals we have been eating since Thanksgiving. Combining this with celebrating NATIONAL SOUP MONTH in January (don't mind if I do), I am introducing you to one of my favorite healthy recipes: 3-Bean Turkey Chili. You don't just have to eat a boring old salad to eat healthy. This chili recipe really fits the bill by using extra lean ground turkey and different kinds of beans. This is a pretty chunky chili with not a ton of liquid, which is the way I really like it, so feel free to make adjustments to what you prefer. You can add in a can or two of vegetable or chicken broth to make it more soupy. It isn't too spicy with the use of green chilies so you can make adjustments there as well to make it to your desired spiciness.

The last several years I have been using ground turkey burger for everything I would normally make with ground beef because I thought it was so much healthier, but when I did the research for this article comparing the two, I was actually quite shocked to see that I was mostly wrong. While there is a little bit more saturated fat in ground beef compared to ground turkey, they are pretty much sixes in everything else including sodium and cholesterol as long as you get the really lean varieties of these meats.

Sodium Concerns

• A 3 1/2-ounce grilled ground turkey patty contains 80 to 90 milligrams of sodium, for both the 85-percent-lean and 93-percent-lean varieties. Similar ground beef patties have roughly 65 to 72 milligrams.

Saturated Fat Details

• That 3 1/2-ounce 85-percent-lean grilled ground turkey patty gives you a little more than 4 grams of saturated fat. A beef burger of the same size and leanness has nearly 6 grams.
• Having a broiled 93-percent-lean turkey patty, weighing 3 1/2 ounces, cuts your saturated fat intake down to less than 3 grams. Ninety-five-percent-lean ground beef patties have about the same amount.

Tracking Cholesterol

• Ground turkey is slightly higher in cholesterol than ground beef. You'll get 105 milligrams of cholesterol from a 3 1/2-ounce broiled 85-percent-lean ground turkey patty. The same serving of ground beef that is also 85-percent-lean has 90 milligrams.

Overall, since you can buy fat free ground turkey, that would overall be the heart-healthy winner. But really lean ground beef is really healthy too, so honestly you can just pick your meat based on flavor and which you think might taste better with your meal. Ground turkey has a much more mild flavor when compared to ground beef. I think I will definitely start using ground beef again in meals where ground turkey did not have much flavor, such as spaghetti.

I hope you enjoy this chili as much as I do! :) The ground turkey tastes awesome in this soup!

3-Bean Turkey Chili

Makes 10 servings

1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Ingredients:

• 2 lbs. extra lean ground turkey
• ½ cup chopped onions
• 1 tbsp. garlic powder
• 2 - 4 oz. cans of diced green chilies
• 1 - 15 oz. can Organic Tri-Bean Blend (drained)
• 1 - 15 oz. can Organic Black Beans (drained)
• 2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
• 1 tbsp. Xylitol Brown Sugar Blend (Ideal)
• 1 tbsp. chili powder
• 2 tbsp. white vinegar
• 3 tbsp. regular yellow mustard
• 2 tsp. cumin
• 1 tsp. salt
• 1 tbsp. dried or fresh cilantro
• 2 tsp. adobo sauce (optional)

Directions:

1. In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
2. Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
3. Bring to a boil and then reduce heat to a simmer for about 10 minutes.
4. Finally, add cilantro. Serve hot.
5. You may sprinkle veggie shreds or a light cheese on top.

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