Hi I’m Tim Feeser with Freaky50 Fitness encouraging you to get healthy to stay wealthy.
Well today I’d like to share with you one of my favorite meals I have during the week, which I have enjoyed for about the last 15 years or so. It’s a Chili recipe that I have refined over time, is easy to make, and you can store to get a few extra meals during the week. Having leftovers is a very convenient way to make diner or lunch prep easy, which helps you stick to your meal plan!
I can get about 4 meals out of this recipe as a single guy, and if you have more people to feed, just double up these ingredients. In fact, I’ll double it up for this presentation! First, here are the ingredients I use:
Notice I like to use low sodium canned sauces and beans whenever possible.
Now on to the preparation of this great chili!
First chop up your onion with your chopper of choice then put the 2-tablespoons of extra virgin olive oil into a large sauce-pan with the chopped onions. Add in the 2-teaspoons of garlic powder and let simmer
While the onions and garlic powder are simmering, spray a non-stick spray into a large frying pan and brown the 2 packages of 99% lean ground turkey.
Once the turkey is completed, drain it, and then combine it with the onions in the large sauce-pan and mix together.
Sprinkle in the Chili powder and cinnamon uniformly over the chili and onions and mix together.
Next, add in 1 cup of water and the cans of low sodium crushed tomatoes and mix together. Cover the pan partially and let simmer about 20 minutes.
Rinse the black beans to wash off the juice, then add into the chili mix and simmer another 5 to 10 minutes.
While that’s simmering, lets take a quick look at the food chart for one of my favorite meals:
First, a 1 and ½ cup serving is only about 320 calories
While the sodium runs a bit high, we have learned that the daily sodium target might be higher than the old school range. Also, the higher potassium level is a good counter to the sodium level.
The amount of carbs and protein are good levels, not too high on the carbs, and a high level of protein for muscle maintenance.
We get a good dose of fiber at one of our last meals of the day to help us hit that important daily fiber target.
Finally, many of the ingredients are high in ORAC content, especially our dry spices, which is another reason to love this simple meal.
Plus you have left overs for lunch or dinners for the next few days!
I highly recommend you add this one to your core dinner menu, as it makes a great low calorie, but high protein dinner while you are in your fat loss muscle building mode.
I thank you for taking the time to read this blog and I encourage you to check out our Youtube channel Freaky50 Fitness for ongoing fitness and nutritional tips. Also, check out my free eBook guides found here on this site.