Mediterranean style healthy chili with ground turkey, beans and a homemade chili seasoning. My friends call it award winning because its the best chili recipe theyve had!
This is healthy chili recipe with lean ground turkey breast, red kidney beans (feel free to use whichever beans you like best) and lots of vegetables can easily be incorporated in your Mediterranean Diet plan.
Hearing the word chili, immediately makes me think of Mexican cuisine but since many of the ingredients are also very popular in the Mediterranean area, I decided to give it a Mediterranean spin.
Adding sliced Kalamata olives and parsley in the pot, as well as some Greek yogurt (or even feta) as topping makes this turkey chili absolutely delicious. Every time Im having friends over for dinner, they request this recipe. It is hearty, wholesome and comforting and wins everyones heart. Thats probably the reason why my friends jokingly call it award winning chili.
As for the seasoning, though a store-bought chili powder will do, I prefer to make a homemade seasoning like the one I give you in the recipe box at the end of this post. And if you happen to have some quick pickled onions in the fridge, nows your opportunity to use them!
Whenever I make recipes like this (including my moms spaghetti sauce with ground beef – Bolognese) I double the quantities and freeze the half for later use. It always makes me happy to know that a bag of delicious healthy turkey chili waits for me in the freezer and that I wont have to spend any time in the kitchen cooking it from scratch. All I have to do is cook some rice or warm some homemade pita bread and I have myself the perfect, easy weeknight dinner.
The Mediterranean diet has become one of the most popular healthy eating patterns in recent years. This ancestral way of eating focuses on whole minimally processed foods like fruits vegetables, whole grains, legumes, nuts, seeds, olive oil, herbs and spices. It also emphasizes lean sources of protein, particularly fish. With its emphasis on plant foods and heart-healthy fats, the Mediterranean diet has been linked to a variety of health benefits, from better weight management to reduced risk of chronic diseases like heart disease, diabetes and even some cancers.
When it comes to protein sources on the Mediterranean diet, the focus is on fish, beans and lentils. But what about poultry, namely ground turkey? Is ground turkey okay to eat on the Mediterranean diet? Let’s take a closer look.
An Overview of Protein on the Mediterranean Diet
The Mediterranean diet is flexible, but it does emphasize certain types of protein more than others. Here’s a quick rundown of how different protein foods fit into the Mediterranean diet:
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Fish and seafood are central components, eaten twice a week or more. Fatty fish like salmon and sardines are especially encouraged for their high omega-3 content.
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Beans, lentils, chickpeas and peas are regularly consumed and preferred over meat as the main protein source in meals.
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Nuts and seeds are great plant-based proteins, eaten in moderation.
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Eggs are usually eaten a few times per week.
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Dairy like yogurt, cheese and milk is moderate, mainly from goat’s and sheep’s milk.
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Poultry is consumed in moderate amounts, 2-4 times per week. Chicken and turkey are lean options.
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Red meat is limited, eaten only a few times per month. Small portions of lamb or lean cuts of beef are preferable.
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Processed meats like bacon, sausage and deli meats are avoided.
So while poultry does have a place in the Mediterranean diet, the emphasis is on plant proteins and fish. Meat is more of a side dish or flavoring agent than the star of the show.
The Benefits of Ground Turkey for the Mediterranean Diet
Ground turkey can be a nutritious protein choice within the context of the Mediterranean diet. Here are some of the benefits of ground turkey:
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It’s lean. Ground turkey is lower in saturated fat and calories compared to ground beef or pork. Going with the leanest possible option helps align with Mediterranean diet principles.
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It provides key nutrients. Ground turkey is a good source of protein, iron, zinc, phosphorus, selenium and B vitamins.
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It’s versatile. Ground turkey works great in dishes from meatballs to burgers to stuffed vegetables. This versatility makes it easy to incorporate into a Mediterranean eating pattern.
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It pairs well with Mediterranean flavors. Ground turkey complements aromatic herbs and spices like oregano, basil, parsley, garlic and onion. These flavor combos are right at home in Mediterranean cuisine.
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It’s budget-friendly. Ground turkey tends to cost less than seafood and grass-fed red meat, making it more affordable. This can help make healthy Mediterranean dishes accessible to more people.
So ground turkey can be a nutritious and tasty addition to a Mediterranean diet, as long as it’s consumed in moderation. It provides a lower-fat alternative to beef that still supplies plenty of protein.
How Often Can You Eat Ground Turkey on Mediterranean Diet?
There aren’t any strict guidelines for how often you can eat ground turkey on the Mediterranean diet. But moderation is key, as with any protein source. Here are some general recommendations for incorporating ground turkey into a Mediterranean diet:
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Limit portion sizes to 3-4 oz per serving, about the size of a deck of cards. This prevents overdoing it on any type of meat.
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Eat ground turkey no more than 2-4 times per week as your primary protein at meals. On other days, make beans, lentils, fish or eggs the star of your plate.
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Make sure to vary your protein foods. Don’t just rely on ground turkey day after day. Mix in other poultry like chicken or duck, along with plenty of plant and seafood proteins.
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Use ground turkey to flavor dishes rather than serve it alone. For example, add it to vegetable soups, beans or pasta sauces.
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Avoid highly processed ground turkey products like pre-formed patties or links with lots of additives. Stick to pure ground turkey without artificial ingredients.
Following these tips will help you incorporate ground turkey as part of a varied, wholesome Mediterranean diet. The key is balance and moderation.
Healthy Ways to Cook Ground Turkey Mediterranean-Style
One of the great things about ground turkey is how versatile it is. Here are some healthy and delicious ways to cook ground turkey with a Mediterranean diet twist:
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Turkey Meatballs – Make baked Italian-style turkey meatballs seasoned with garlic, oregano, parsley and Parmesan. Serve over zucchini noodles with marinara sauce.
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Turkey Veggie Burgers – Mix ground turkey with diced veggies like mushrooms, onions and spinach. Shape into patties and grill, bake or pan-fry.
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Turkey Kofta Kebabs – For a Middle Eastern flair, form ground turkey around skewers with parsley and spices like cumin, cinnamon and allspice. Grill until cooked through.
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Stuffed Bell Peppers – Stuff bell peppers with ground turkey, rice, onions, tomatoes, garlic and fresh herbs. Bake until tender.
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Turkey Chili – Cook ground turkey in a chili along with beans, onions, peppers, tomatoes, cumin, garlic and chili powder. Garnish with avocado and cilantro.
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Turkey Bolognese Sauce – Use ground turkey in a classic Italian meat sauce with tomatoes, carrots, celery, onion, garlic, basil and red wine. Toss with whole grain pasta.
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Turkey Vegetable Soup – Saute ground turkey with carrots, zucchini, tomatoes, greens and seasonings. Add broth and beans for a satisfying and nourishing soup.
With a little creativity, ground turkey can be a tasty addition to all sorts of Mediterranean recipes. Focus on lots of vegetables, herbs, spices and healthy fats like olive oil or avocados to complement the lean turkey meat.
Tips for Buying and Cooking Ground Turkey
When shopping for and preparing ground turkey, keep these tips in mind:
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Go for the leanest option. Look for packages labeled 93% lean or 99% lean ground turkey breast. Dark turkey meat is fattier.
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Check the ingredients. Avoid pre-seasoned turkey with lots of added sodium, sugars or preservatives. Get plain ground turkey without additives.
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Portion into freezer-friendly sizes. Break bulk packages into 1 lb portions before freezing for easier thawing and use.
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Cook thoroughly. Cook ground turkey to a minimum internal temperature of 165°F, until no longer pink. Stirring helps break up any clumps.
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Boost flavor thoughtfully. Ground turkey benefits from added fat and strong spices. Saute in olive oil and season well with herbs and aromatics.
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Try new flavors. Mediterranean, Middle Eastern and Italian seasoning blends all complement ground turkey wonderfully. Get creative!
With the right selection and preparation, ground turkey can be a tasty, nutritious addition to a Mediterranean diet.
Is Ground Turkey Healthier Than Ground Beef?
If you’re trying to decide between ground turkey and ground beef, turkey does have some nutritional advantages. Here’s how it compares to beef:
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Ground turkey breast is lower in saturated fat and calories than lean ground beef. It has around 1/3 the saturated fat of 95% lean ground beef.
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Ground turkey is a bit higher in protein than beef, with around 25 grams per 3 oz cooked portion, compared to 22 grams for beef.
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Ground turkey provides more iron, phosphorus and zinc than beef. It has less B12 but more selenium.
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Ground turkey contains no heme iron, while ground beef does. This may make turkey iron slightly less bioavailable.
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Ground turkey may be less likely to be contaminated with harmful bacteria like E. coli compared to beef. However, proper handling is still crucial.
So while both can fit into a Mediterranean diet in moderation, ground turkey does come out a bit ahead nutritionally. Just be sure to still vary your protein sources for maximum benefits.
Ground turkey can be a nutritious part of a Mediterranean diet when consumed in moderation. It provides a lean protein option that complements the traditional Mediterranean flavors of herbs, vegetables, beans and whole grains beautifully. Choosing turkey over beef offers some added health bonuses too.
Just be sure to balance out your protein choices with plenty of plant foods. Vary the types of seafood and poultry you eat as well. With some thoughtful planning and delicious Mediterranean-inspired recipes, ground turkey can be a tasty addition to this famously healthy way of eating.
How to make Turkey chili from scratch
- Saute the ground turkey over high heat until well browned
- Add the chili powder, the onion, and the garlic and stir well
- Add the tomatoes, the broth, the peppers, the beans and the olives and simmer until thickened
- At the end, add the corn and the parsley and cook for 2-3 more minutes.
- Serve with rice, tortillas, homemade pita bread or Italian-style mashed potatoes
But what is chili?
According to mvtimes.com chili is a thick sauce of meat and chilies (peppers). For a lot of people meat is essential while for others beans should never exist in it. Many recipes include tomatoes, but there also a lot of chili recipes without.
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey allowed on a Mediterranean diet?
What meat is best for Mediterranean diet?
Is ground turkey meat anti inflammatory?
Is the Mediterranean diet healthy?
The Mediterranean diet is abundant in whole, plant-based foods, healthy fats — primarily from extra-virgin olive oil — and lean proteins, particularly fish. It’s also low in saturated fat, meats and added sugars. Here’s a helpful overview: Ready to dive in?
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
How do you eat a healthy Mediterranean diet?
An easy way to start is by serving fruit for dessert, which is a common practice in traditional Mediterranean meals. Fish is a main source of protein in the Mediterranean diet and is “packed with omega-3’s for heart and brain health,” says Kosyzk.
Can you eat raw meat on the Mediterranean diet?
Whether raw on a salad, sautéed, baked, or even deep-fried, this healthy fat is used for all cooking purposes in the Mediterranean diet. When you’re shopping for these foods, avoid any “diet, lite, low-calorie, and low-fat” products. Although you don’t need to eat meat every day, it is still a part of the Mediterranean diet food list.