Leaner than your average chili but no less flavorful. You can adjust the amount of chili powder to sound as many (or as few) alarms as you (and your heartburn) can handle. Substitute beef for the turkey if you'd like to up your iron. Want to steer clear of tummy troubles? Use edamame instead of the black beans.

1 tablespoon olive oil
1 medium-size onion, chopped
2 cloves garlic, minced
1 ½ pounds ground turkey breast
1 medium-size red bell pepper, chopped
1 medium-size yellow bell pepper, chopped
1 small jalapeno pepper (optional), seeded and diced
2 tablespoons chili powder
1 tablespoon ground cumin
1 can (about 15 ounces) black beans or red kidney beans, rinsed and drained
1 can (14 ½ ounces) diced tomatoes, with their juices
1 ½ cups shredded cheddar cheese
2 tablespoons chopped fresh cilantro

  1. Heat the olive oil in large saucepan over medium heat. Add the onion and garlic and cook until beginning to soften, about 2 minutes. Add the turkey, red and green bell peppers and jalapeno, if using, and cook until the peppers begin to soften, about 3 minutes. Stir in the chili powder and cumin and cook until fragrant, about 2 minutes.
  2. Add the beans and tomatoes and let it come to a simmer. Reduce the heat and let it simmer until the flavors are blended, about 10 minutes.
  3. Spoon the chili into serving bowls and top with some cheese and cilantro. The chili can be refrigerated, covered, for up to 3 days. Garnish it with cheese and cilantro just before serving.

Serves 6

Nutrition Info:
1 portion (1 bowl) provides:

Protein: 1 serving plus
Calcium: 1 serving
Vitamin C: 2 servings
Green leafy and yellow vegetables and fruits: ½ serving
Whole grains and legumes: ½ serving
Iron: from beans