A recipe for healthy eyes: Turkey & cauliflower chili

Updated NOV 21, 20214 min read

Summary in 30 seconds

Warm up with a bowl of thick, rich and flavorful chili. This recipe makes a big pot of chili, leftovers freeze well. So when you’re in the mood for another bowl of chili, simply defrost, bring to a simmer and enjoy a fast, nutritionally complete meal.

Prep time 10 min
Cook time 55 min
Total time 1 hour 5 min

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Why is it good for you and your eyes?

Protein and dietary fiber aids in the regulation of blood sugar. Well controlled blood sugar decreases the risk of developing age-related macular degeneration, pre-diabetes and diabetes.

Eye nutrients

Lycopene5,097mcg
Vitamin C102%dv
Vitamin B671%dv
Vitamin B1246%dv
Vitamin E20%dv
Folate18%dv

Bell peppers and poblano chilies, which grown in the hot sun, need protection from the sun’s UV rays. The lutein and zeaxanthin found in these peppers help to protect the plant from the sun’s rays. Similarly, when we eat foods with lutein and zeaxanthin, these nutrients are then transported to the eyes where they absorb UV light and aid in reducing light induced oxidative stress in the lens and macula.

Ingredients

Makes 13 cups or 10 servings

  • 1 T olive oil
  • 2 lbs turkey, ground
  • 1 tsp sea salt
  • 1 large onion, small dice
  • 1 small head of cauliflower, roughly chopped or 3 cups cauliflower rice
  • 1 orange bell pepper, medium dice
  • 1 poblano pepper, medium dice
  • 28 oz can crushed tomatoes
  • 14½ oz can diced tomatoes
  • 15 oz can black beans
  • 4 garlic cloves, minced
  • 3 T red chili powder, mild
  • 2 tsp ancho chili powder
  • ½ tsp cumin
  • 2 T Mexican (or, Italian) oregano, dried
  • 2 cups water
  • ¼ cup yellow corn meal grits
  • Salt & pepper, to taste

Directions

  1. Preheat a large Dutch oven (5½ quart or larger) over medium high heat. Add olive oil followed by the turkey and salt. Cook for 5-7 minutes until lightly brown, break into smaller pieces.
  2. Add the rest of the ingredients except the corn meal grits. Cover and simmer on low for 45 minutes.
  3. Sprinkle the chili with corn grits. Whisk to avoid forming clumps. Bring back to a simmer for 5 minutes, stirring occasionally.
  4. Serve with garnishes. If desired, make 1-2 days ahead. Freezes well.

Nutrition Facts (per 1¼ cup serving)*

Kcal271
Protein26.04g
Total Carbohydrate26.25g
Total Sugar6.75g
Dietary Fiber7.3g
Total Fat7.88g
Monounsaturated Fat2.9g
Ccholesterol65mg
Sodium726mg
Iron12%dv
Vitamin A39%dv
Vitamin C78%dv
Vitamin E63%dv
Ffolate65%dv
Vitamin B1 (Thiamin)74%dv
Vvitamin B2 (Riboflavin)42%dv

Ocular Nutrition Support rich in protein and dietary fiber for blood sugar regulation, a good source of the minerals calcium and iron, an excellent source of vitamins A, C and the B vitamin family, as an added benefit, this turkey chili is rich in tryptophan which supports a good night’s sleep. *%dv is based upon a 2,000 kcal/day diet

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