Revamping Holiday Leftovers
Now that the holidays are over, you might have some tasty turkey leftovers in your fridge. Rather than letting them sit, try making a simple, bariatric-friendly turkey chili. It’s a great way to enjoy your leftovers and get plenty of protein. Here’s an easy recipe that fits your post-surgery needs.
Ingredients for a Healthy Chili
Gather the following ingredients to create your healthy post-surgery meal:
- 2 cups shredded leftover turkey (preferably lean)
- 1 can (15 oz) low-sodium black beans, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 cups low-sodium chicken broth
- 1 tbsp chili powder
- 1 tsp cumin
- Greek yogurt (for topping instead of sour cream)
You can also add finely diced bell peppers, zucchini, or carrots.
These vegetables soften nicely as they cook, adding extra fiber without making the chili too heavy.
If you’re sensitive to spice, start with ½ tablespoon chili powder and skip cayenne.
Simple Cooking Instructions
Follow these step-by-step instructions for your bariatric-friendly chili:
In a large pot, sauté the onion and garlic on medium heat until softened.
Once the onion and garlic are softened, add a few tablespoons of broth and let them simmer for 5 to 7 minutes.
This helps them become even softer before you add the rest of the ingredients.
This helps reduce digestive discomfort early post-op.
Add the shredded turkey, black beans, diced tomatoes, chicken broth, chili powder, and cumin. Stir well.
Bring the mixture to a boil, then reduce to a simmer.
Cook uncovered for about 20 minutes, or until the sauce has thickened.
When serving, start with a portion between half a cup and one cup, based on your current dietary phase and what feels comfortable.
Warm the chili and add a spoonful of Greek yogurt on top for a creamy finish.
Nutritional Highlights
- Calories: ~180–220 per cup
- Protein: 25–30g
- Carbs: 15–20g
- Fat: 3–5g
This high-protein chili is not only delicious but also meets your dietary requirements:
- High in protein for muscle recovery.
- Low in sugar and fat, perfect for weight loss.
- High in fiber from beans, helping maintain gut health.
- Portion-control friendly, ideal for post-surgery eating.
Meal Prep Tips
For an efficient meal prep, consider the following:
- Refrigerate leftovers in portion-controlled containers for easy meal preparation.
- Freeze the chili in single servings for quick reheating.
- When reheating, use the microwave or stovetop until the food is thoroughly heated.
Mindful Eating Reminder
Enjoy your healthy leftover turkey chili mindfully. Take your time to savor the flavors and nourish your body. Every bite counts!
If you loved this healthy leftover turkey chili, share it or save it for your next cozy meal!
Leave a Reply