Turkey Chili

It's the perfect time of year to snuggle up with a warm bowl of chili. Not only will it be delicious, but you will also be obtaining a significant portion of your iron intake for the day. Iron deficiency is the most common deficiency worldwide, and therefore, it is important to monitor your daily intake of iron to prevent problems such as anemia. 

There are two types of iron: heme iron and nonheme iron. Heme iron is found in animal tissues in the form of hemoglobin and myoglobin, and can be readily absorbed by the body. Nonheme iron is found in plants, supplements, and non hemoglobin and myoglobin forms in animal tissues. Nonheme iron is not readily absorbed by the body, and as a result, the absorption of nonheme iron is based on the body's needs. 

Iron is an important component in the hemoglobin of red blood cells and the myoglobin in muscle cells. The hemoglobin is important because it transfers oxygen from the lungs to the cells of the body, and carbon dioxide from the cells back to the lungs to be removed. Iron is needed for brain function, immune system functions, liver detoxification, bone collagen synthesis, enzymes, and proteins. The recommended daily amount (RDA) of iron for men is 8 milligrams, while the RDA for women is higher, 18 milligrams. 

Kidney beans and turkey (dark meat) provide sources of iron. Just a cup of kidney beans provides 66% of the iron RDA for men, and 29% of the iron RDA for women. 

Use this turkey chili recipe to help meet all your daily iron needs!

Turkey Chili 

Recipe by: The Cheerful Cook  

Total time: 15 minutes cooking, 2 hours total 

Serves: 6

Ingredients

2 tablespoons vegetable oil 

1/2 large onion, diced

1/2 large green pepper, seeded and diced

1/8 cup chili powder

1/2 tablespoon cumin

1/2 teaspoon cayenne pepper

1 teaspoon salt, divided 

2 garlic cloves, minced

1 pound ground turkey 

2 (15 oz) cans red kidney beans, drained and rinsed

1 (15 oz) can tomato puree

1 (15 oz) can diced tomatoes 

Directions 

1. Heat oil in skillet. Add onions and peppers and cook until softened. 

2. Add chili powder, cumin, cayenne pepper, salt, and garlic and cook for 2 minutes. Add ground turkey and cook through using a wooden spoon, about 7 minutes. 

3. Using a medium pot, add turkey mixture, kidney beans, tomato puree, and diced tomatoes. Bring to a light boil on medium-high, and then lower heat to simmer for 45 minutes with lid on. 

4. After 45 minutes, remove lid and simmer for an additional 45 minutes. 

Sources: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene.