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Slow-Cooked Turkey Chili with Diced Butternut Squash – A Comforting Weight Loss Recipe

Last Updated on January 12, 2025 by Arif Chowdhury

Ah, the comforting embrace of a warm bowl of chili! When the weather turns chilly, few things can cozy you up quite like a hearty bowl of chili.

But what if I told you that you could enjoy this classic dish while keeping your waistline in check? Enter our Slow-Cooked Turkey Chili with Diced Butternut Squash! This delightful recipe is not only delicious but also packed with nutrients and flavor.

Whether you’re meal prepping for the week or looking for a family-friendly dinner, this chili is a winner.

Why Turkey Chili?

Turkey is an excellent choice when it comes to making chili. Ground turkey is lower in fat compared to traditional beef, making it a healthier option without sacrificing flavor.

In fact, a study by the USDA shows that ground turkey contains about 30% fewer calories and 50% less fat than ground beef. This means you can enjoy your chili guilt-free!

The Power of Butternut Squash

Butternut squash is the unsung hero of fall vegetables. Not only is it deliciously sweet and creamy, but it’s also packed with nutrients. A cup of cooked butternut squash contains:

  • 82 calories
  • 22 grams of carbohydrates
  • 2 grams of protein
  • 6 grams of fiber

This makes it a fantastic addition to our chili, adding both bulk and nutrition. The fiber in butternut squash helps keep you full, which is essential for anyone trying to lose weight.

Health Benefits of Chili

Chili is not just tasty; it’s also a powerhouse of nutrition. The beans, tomatoes, and spices contribute vitamins, minerals, and antioxidants that can aid in digestion and boost your immune system.

Studies have shown that meals rich in vegetables and lean protein can help control appetite and promote weight loss.

Ingredients You’ll Need

To whip up this hearty slow-cooked turkey chili, gather the following ingredients:

Chili Base:

  • 1 pound ground turkey (preferably lean)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, diced (any color you prefer)
  • 1 medium butternut squash, peeled and diced (about 3 cups)
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (28 oz) crushed tomatoes
  • 2 cups low-sodium chicken or vegetable broth

Spices:

  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • Salt and pepper to taste

Optional Toppings:

  • Fresh cilantro, chopped
  • Avocado slices
  • Greek yogurt or sour cream
  • Shredded cheese

Cooking Time

This recipe is as easy as it is delicious! Here’s a quick breakdown of the cooking times:

  • Preparation Time: 15 minutes
  • Cooking Time: 6 hours on low or 3 hours on high
  • Total Time: 6 hours 15 minutes (or 3 hours 15 minutes)
  • Servings: 6

Step-by-Step Cooking Instructions

1. Sauté the Vegetables (10 minutes)

In a large skillet over medium heat, add a splash of olive oil. Once hot, add diced onion and bell pepper. Sauté for about 5 minutes, or until they start to soften. Add minced garlic and cook for an additional 1-2 minutes, just until fragrant. This process really brings out the flavors!

2. Brown the Turkey (5 minutes)

In the same skillet, add the ground turkey. Break it up with a spatula and cook for about 5 minutes, or until it’s browned and no longer pink. Make sure to drain any excess fat if necessary.

3. Combine Ingredients in the Slow Cooker (5 minutes)

Transfer the sautéed vegetables and browned turkey to a slow cooker. Add the diced butternut squash, kidney beans, black beans, crushed tomatoes, and chicken broth. Stir everything together so the ingredients are well combined.

4. Spice It Up (5 minutes)

Now, it’s time to add the spices! Sprinkle in the chili powder, cumin, smoked paprika, cayenne pepper, salt, and pepper. Stir well to ensure everything is evenly coated in those wonderful spices.

5. Slow Cook the Chili (3-6 hours)

Cover the slow cooker and set it to low for 6 hours or high for 3 hours. If you’re at home, give it a stir halfway through to mix everything up and enjoy the delicious aroma filling your kitchen!

6. Serve and Enjoy (5 minutes)

Once the chili is cooked, taste and adjust the seasoning if needed. Serve hot in bowls and top with your favorite toppings, like fresh cilantro, avocado, or a dollop of Greek yogurt.

Nutritional Information

Let’s break down the nutritional facts for one serving (about 1 cup) of this delicious chili:

  • Calories: Approximately 320
  • Protein: 25g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Fat: 8g

This chili is not only filling but also provides a great balance of macronutrients to keep you satisfied.

Tips for Success

  • Customize Your Beans: Feel free to mix and match different types of beans based on your preference. Black beans, pinto beans, or even chickpeas can work well.
  • Spice Level: Adjust the cayenne pepper to suit your taste. If you prefer a milder chili, start with less and add more if needed.
  • Make It Ahead: This chili tastes even better the next day! Prepare it in advance, store it in the fridge, and simply reheat it when you’re ready to eat.

A Bowl of Comfort Awaits

This Slow-Cooked Turkey Chili with Diced Butternut Squash is more than just a meal; it’s a comforting hug in a bowl that supports your weight loss journey without skimping on flavor.

With its hearty ingredients and robust spices, it’s the perfect dish to warm you up on chilly days or to share with friends and family during gatherings.

So grab your slow cooker, and let the magic happen! You’ll have a delicious and nutritious meal waiting for you, and your taste buds will thank you for it. Enjoy every spoonful and feel good knowing you’re making a healthy choice!