Turkey Chili with Barley

This time of year we all crave warm comfort foods. So here is a recipe that serves up yummy healthy comforting goodness.

We encourage our fertility patients, and those trying to stabilize blood sugars, to consume more plant based proteins like beans, peas and lentils. This recipe allows you do so with gusto. Delicious.

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Dinner tonight and leftovers to freeze

You will need:

  • 1 large onion, peeled and chopped
  • 1 pound of lean ground turkey
  • 1/4 tsp chili powder
  • 1 tsp dried oregano
  • 1 tsp dried cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp cinnamon
  • 2-4 cups chicken broth
  • 1 28-oz can diced tomatoes, juice drained
  • 1 cup salsa (spiciness to your taste)
  • 2 19-oz cans navy beans, drained and rinsed
  • 1/2 cup pearled barley

Instructions:

  1. Using a large heavy pot over medium heat, sauté the onions in a 1 Tbsp of olive oil.
  2. Once onions are softened, add the turkey and cook until no longer pink, breaking up the chunks as you go.
  3. Add the chili powder, oregano, cumin, salt, pepper and cinnamon, cook for another minute.
  4. Add the first 2 cups of stock, tomatoes, salsa, beans and barley and bring to a simmer. If you need to, add more stock until everything is just covered in liquid. Reduce heat to maintain low simmer and cook for 60-70 minutes, stirring occasionally.
  5. Serve hot with your favorite chili side (we like rye bread to sop up the bottom of the bowl).

Enjoy!

Bean Salad

Beans are full of soluble fibre (easier on inflamed guts compared to bran) which makes them filling and blood sugar stabilizing.

This took me about 5 minutes to prepare.  It’s easy, filling, low in calories, and full of goodness.  How could you go wrong?

If you have ‘issues’ with beans (read: gassy) then start with the smaller beans: Mexican red beans, black beans, navy beans, pinto beans or black eyed peas.  You can also use Beano or other digestive enzymes to help you out (and those around you!).

One serving is 1/2 cup.  Add some salad or veggies and dip, a piece of fruit and you are good to go for a healthy and filling meal!

  • 2 cans of well-rinsed beans
  • 1 cup cut green beans
  • 1/2 small onion, chopped
  • 3/4 cup of your favorite oil based dressing (I used Classic Herb this time)

Tastes best the next day and you’ll want to ‘toss’ the beans every so often at first to get everybody into the dressing.

What’s your favorite way to get the beans in?