A Cold Weather Staple: Chili
by the American Institute for Cancer Research

When the weather turns cold, chili becomes a favorite comfort food and crowd-pleaser. Although many Americans think of chili as a beef dish, many different kinds exist. Some of these are heavy with calories and saturated fat.

Since many health problems, like cancer, diabetes and heart disease, are related to excess weight, the American Institute for Cancer Research has developed a new chili recipe that reduces the amount of calorie-heavy meat and fat. This recipe also offers more of the natural phytochemicals in plant foods that protect against a wide range of illnesses.

Spices and Beans for Health Protection

The seasonings that give chili its distinguishing flavor also offer important health benefits. Chile peppers contain capsaicin. This powerful antioxidant can be found in products that treat inflamed joints and painful nerve conditions. Other spices, like cumin and cilantro, offer cancer protection, especially against breast and liver cancer.

Beans are another great addition. They are rich in many different types of phytochemicals that help protect against infections, heart disease and cancer. Beans also have protein, dietary fiber, thiamin, vitamin B6, folate and several important minerals.

To see how the texture and color of chili improves with a variety of beans and corn, try this healthy recipe. If you don’t have any leftover turkey, you can substitute diced, cooked chicken. As with most chilies, this dish tastes better if made in advance and refrigerated a day or two before serving.

Chili With Turkey

	Heat oil in large, deep pot over medium-high heat until hot. Stir in onion, garlic and bell pepper. Lightly sauté until onion is translucent, garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and juice.
	Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper.
	Stir in turkey and simmer an additional 15 minutes. Adjust seasonings, as desired, adding more salt, pepper and hot sauce.
	Serve accompanied by reduced-fat sour cream and cheese as toppings, to taste.