Carmen’s Simple Turkey Chili Recipe

We’re thrilled to introduce Carmen Weber, RVNAhealth’s new registered dietitian nutritionist, who specializes in helping individuals and families achieve their health goals through personalized nutrition advice. Carmen is also passionate about creating recipes that are both nutritious and delicious, such as chili.

Chili is a warm, hearty, and satisfying meal that’s easy to make, reheats beautifully, and can be frozen in smaller portions for later. It’s a fantastic source of both animal and plant protein, fiber, and iron—but it can also be high in sodium. To keep your chili healthy, Carmen suggests always opting for low-sodium or no-salt-added canned goods, and rinsing canned beans under cold running water before using them.

If you’d like to schedule a consultation with Carmen, you can reach her at nutrition@rvnahealth.org or visit our website at rvnahealth.org/nutrition.

Enjoy Carmen’s Simple Low Sodium Turkey Veggie Chili recipe below!

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Ingredients:

• 2 tbsp olive oil
• 1 lb ground turkey
• 1 onion, diced
• 1 (28 oz) can no-salt-added crushed tomatoes
• 1 (15 oz) can no-salt-added petite diced tomatoes
• 1 (15 oz) can no-salt-added or lower-sodium black beans, rinsed
• 1 (15 oz) can no-salt-added or lower-sodium small red kidney beans, rinsed
• 1 (15 oz) can no-salt-added or lower-sodium garbanzo beans, rinsed
• 1 (15 oz) can no-salt-added or lower-sodium corn, rinsed
• 1 zucchini, diced
• 2 tbsp chili powder
• 2 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp oregano
• ¼ tsp cayenne pepper
• ¼ tsp ground black pepper
• ¼ tsp salt

Directions:

1. In a large pot, heat the olive oil over medium heat. Sauté the diced onion until translucent, then add the ground turkey. Cook the turkey, draining off the fat partway through. Return the pot to the heat and continue cooking until the turkey is browned and cooked through.
2. While the turkey cooks, drain and rinse all the beans and corn in a colander under cold running water.
3. Once the turkey is cooked, stir in all the spices and seasonings. Add the tomatoes and stir to combine. Cook over medium heat for approximately 10 minutes.
4. If needed, add water to reach the desired consistency, then stir in the diced zucchini and corn.
5. Allow the chili to cook for another 10–15 minutes, stirring occasionally.
6. If the chili becomes too thick, add water until the desired consistency is reached.
7. Serve immediately, or for enhanced flavor, simmer until ready to serve. To ensure food safety, keep the chili’s temperature above 140°F and do not let it drop below this temperature for more than 2 hours.
8. Serve as-is or with toppings such as reduced-fat shredded cheddar cheese, reduced-fat sour cream, brown rice, or hot sauce for added heat.