Health & Food

Joy Bauer’s Turkey Chili (made lower FODMAPs and Gluten-Free)

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I was privileged to meet Joy Bauer in January, and since then I’ve been perusing her website and checking out all of her wonderful recipes. Among one of the recipes she shared with us when she visited was this turkey chili recipe. The onions and garlic, which pretty much make any chili taste amazing, are two things that I can’t eat on my low FODMAPs diet, so I set out to make this FODMAPs-free (or at least, free of FODMAPs that I can’t control. Broccoli and beans contains FODMAPs, but Beano helps me digest those better!).  Overall, this is a “Lower-FODMAPs” chili.

Joy Bauer’s Turkey Chili

Ingredients

  • 2 pounds ground turkey (at least 90% lean)
  • 1 28-ounce can roasted tomatoes
  • 2 cups water
  • 
1 tsp. smoked paprika
  • 1 tsp. black pepper
  • 1 tsp. cumin
  • 1 tsp. cinnamon
  • 1 tsp. dried oregano
  • 
1/2 tsp. cayenne pepper
  • 
2 tsp. brown rice flour or corn flour
  • 
2 cans beans (I used white beans) **
  • 2 cups frozen chopped broccoli **

Instructions

  1. In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat. Add the tomatoes, water, chili powder, paprika, black pepper, cumin, oregano, cinnamon and cayenne pepper. Mix thoroughly. Cover and simmer, stirring occasionally, 25 to 30 minutes.
  2. Stir in the flour, and cook, stirring, 2 minutes. Stir in the beans and broccoli, and cook, uncovered and stirring occasionally, for 20 minutes.

Notes

** If you are following a Low FODMAPs Diet take a Beano for the beans and broccoli (you may need one even if you aren’t following a special diet!). The Beano will help with the Oligos (part of the “O” in FODMAPs) but you still may have some issues with the Fructans (the other part of the “O” in FODMAPs). Also, be careful about your garnish. I chose avocado, but they aren’t low FODMAPs!

Nutrition Information

Serving size: ⅛th of batch Calories: 261

If you want, garnish with avocado and serve with jalapeno cornbread. That is, if you want to be cool like me   If following a  low FODMAPs diet, be careful with the avocado, you should limit your intake.

  • Excellent source of fiber, vitamins A and C
  • Excellent source of iron
  • Not too high in sodium
  • Only 261 calories.

NOT BAD!

QUESTION: Do you prefer beef or turkey in your chili? Or, do you like it vegetarian??
Any fun weekend plans? I’m working all weekend. Wahoo (haha, sarcasm…..)!

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