I just realized how often I use zucchini in my recipes. It's probably because it one of the most versatile vegetables there is, it takes on the flavor of whatever you cook it with, while maintaining its own refreshing flavor, not to mention it comes with a
TON of health benefits. Let's go over those real quick.
It is SO important to know what nutrients different foods provide so you can build a better relationship with the fact that FOOD IS FUEL!
Zucchini, which can also be known as courgette, is a summer squash. In most grocery stores, you can generally find it sold year round. That is a great thing, especially when it comes to this upcoming recipe, since you normally wouldn't cook chili in the hot summer months (at least definitely not where I live in sunny Southern California).
In
one medium zucchini (about 200g), you'll find
33 calories,
less than a gram of fat,
6 grams of carbohydrates coming from
2 grams of fiber and
4 grams of naturally occurring sugar,
2.5 grams of protein and
512 mg of potassium.
This beautiful, potassium and protein filled vegetable is also a great source of Vitamin C and Vitamin B-6.
In conclusion, adding zucchini to any recipe as a nutritional boost where you see fit is a brilliant idea, one that I try to apply whenever I can.
Now, a treat for your taste buds!
TURKEY AND ZUCCHINI CHILI
Please excuse my fine China. I am a mother and by the time dinner comes around, I am done doing dishes for the day :)
WHAT YOU NEED:
- 1 Tbsp Olive Oil
- 1 lb lean ground turkey meat
- 2 cloves of garlic, minced
- 6 large organic tomatoes, cut in pieces and blended in food processor or blender
- 1 1/2 cups cooked organic white kidney beans
- 1 cup frozen organic sweet corn
- 1 medium zucchini, sliced in crescent shapes
- 1/2 cup low sodium, free range chicken broth
- 1 Tbsp chili powder
- 1/2 teaspoon garlic powder
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon dried basil
Directions:
- In a large pot over medium-high, heat olive oil and add minced garlic. Saute until fragrant.
- Crumble in ground turkey meat and cook until brown.
- Pour pureed tomato mixture and chicken broth into pot and stir.
- Once mixture begins to bubble, reduce heat to low-medium and add kidney beans, frozen corn, chili powder, garlic powder, sea salt, black pepper, ground cumin, paprika, and dried basil.
- Allow to simmer for at least an hour, stirring occasionally. For a more flavorful chili, start this in the early afternoon and let simmer until dinner time.
- 30 minutes before consuming, add chopped zucchini and stir well.
- Top with shredded cheese and a dollop of non fat plain Greek yogurt for a real treat!
I know you see cornbread in the picture above. That, unfortunately, was not homemade, it came from a box of Trader Joe's cornbread mix. I did, however, switch up the ingredients the box called for to make it my own. Here's what I did:
- One single serving container of plain non fat Greek yogurt
- One egg
Grease a baking dish, add those two ingredients to the box of cornbread mix and bake according to package directions and boom! Skinny cornbread packed with protein. I also like to add about 1/2 cup of chopped jalapenos from time to time for a delicious kick.
I hope you enjoy this recipe!
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-xoxo
