Join us each week as we add a new brain healthy recipe for you to try at home. Each recipe follows one of the three recommended diets for stroke survivors (MIND, Mediterranean or Dash) to help reduce the risk of cognitive decline and protect heart health. For more recipes, information and nutritional information visit www.strokerecovery.ca
Turkey Chili
Follows the MIND diet.
(MIND Diet) Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health.
Ingredients:
· 1 pkg (500 g) lean ground turkey
· 10 mL (2 tsp) canola oil
· 1 onion, finely chopped
· 1 green pepper, chopped
· 4 cloves garlic, minced
· 15 mL (1 tbsp) chili powder
· 10 mL (2 tsp) dried oregano
· 5 mL (1 tsp) ground cumin
· 1 jalapeño pepper, seeded and minced
· 1 can (796 mL/28 oz) diced tomatoes
· 1 can (540 mL/19 oz) red kidney beans, drained and rinsed
· 125 mL (1/2 cup) sodium reduced vegetable broth or water
· 60 mL (1/4 cup) tomato paste
· 2 bay leaves
Directions:
1. In a large saucepan, brown turkey, breaking up with spoon. Drain using a colander and set aside. Return the empty pot to medium heat. Add oil and cook onion, green pepper, garlic, chili powder, oregano and cumin for about 3 minutes or until softened.
2. Stir in turkey and jalapeño pepper and cook, stirring for 1 minute.
3. Add tomatoes, beans, broth, tomato paste and bay leaves. Bring to a boil; reduce heat, cover slightly and simmer, stirring occasionally for about 20 minutes or until thickened. Remove bay leaves before serving
PREP TIME: 10 min
COOK TIME: 30 min
SERVINGS: 8
*Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.