Budget-friendly meal: turkey chili

Brother and sister athletes Tim and Bree Schaaf put my culinary skills to the challenge with their Olympic training diets. They had a very specific amount of protein and vegetables per meal and a limited amount of time to prepare and eat.

Domenica Catelli was inspired to tweak her original turkey chili recipe from mom-a-licious to something that met their requirements.

What came of it is a delicious, nutritious, and easy one-dish meal! You have all you need as far as the food pyramid goes and you leave this dish feeling satisfied and perhaps even ready to work out!

"Eat-Like-An-Athlete-Chili"
Serves 8

Ingredients:

  • 2 1/2 tablespoons extra virgin olive oil -- .26
  • 1 medium yellow onion, chopped -- .56
  • 2 tablespoons ground cumin -- .42
  • 1-3 teaspoons, red chili flakes -- .07
  • 3 tablespoons fresh garlic, chopped -- .85
  • 1 lb. ground turkey breast or lean ground beef -- $4.99
  • 2 tablespoons soy sauce -- .18
  • 1 14.5 oz can of fire roasted organic crushed tomatoes -- $1.69
  • 2 15 oz cans black beans -- $1.78
  • 2 15 oz cans of kidney beans -- $2.18
  • 1 cup of water or chicken broth -- .15
  • 2 cups chopped fresh broccoli -- .56
  • 2 cups thinly chopped greens (baby spinach, kale or Swiss chard) -- .66
Directions:
  1. In a heavy-bottomed pot, sauté onion, cumin and red chili flakes over medium heat with extra virgin olive oil. Do not let onions brown.

  2. As onions become soft, about 5 minutes, add garlic and cook about 2 minutes.

  3. Lay broccoli out on sheet tray, drizzle with half of the soy and a bit of the extra virgin olive oil and a sprinkle of salt. Roast until soft, about 5 minutes.

  4. In the meantime, add ground turkey meat to pot, stir and smash while cooking. Add remaining soy sauce. Add fire-roasted tomatoes. Add beans and water (or broth)

  5. Bring to a boil, turn down to medium heat and cook for 10 minutes, fold in broccoli and greens and cook another few minutes.

  6. Serve with grated sharp cheddar or jack cheese, chopped fresh onion and sour cream.
Cost:
  • $14.11 for 8 servings
  • $1.76 per serving
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Nutritious Nuggets
Serves 4

The fantastic and nutritious coating for the nuggets is great on everything from chicken, to fish to veggies.

Ingredients:
  • 4 half chicken breasts or two whole breasts -- $5.99
  • 1 cup breadcrumbs (I like panko, Japanese style breadcrumbs) -- $2.69
  • 1 tablespoon dried garlic -- .28
  • 4 tablespoons brewer's (nutritional yeast) -- .52
  • 3 tablespoons extra virgin olive oil -- .39
  • Pinch of salt & fresh pepper -- .16
  • 3 tablespoon grated Parmesan cheese (optional) -- .41
Directions:
  1. Heat oven or toaster oven to 375 degrees.

  2. Mix breadcrumbs, garlic, yeast, extra virgin olive oil, salt and pepper in a bowl (add Parmesan if using).

  3. Place chicken between sheets of plastic wrap and pound until ¼ inch thick.

  4. Cut chicken into two-inch strips (if the chicken is thick, pound it out a bit more).

  5. Coat chicken with the breadcrumb mixture and place on a foil-lined baking sheet.

  6. Cook for 10 minutes.
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Cost:
  • $10.28 for 4 servings
  • $2.57 per serving
Domenica's Kitchen Survival Kit:
  • Rimmed baking sheet
  • Microplane-- great for cheese
  • Mallet and saran wrap and/or ziploc bag for pounding chicken thin
  • One good knife
  • Lemon hand juicer
  • Bamboo cutting board
About Domenica Catelli:

Domenica Catelli has positively influenced the way millions of families eat and prepare food across the United States with her tasty, easy, and healthy approach to cooking.

Domenica is a recurring judge on Iron Chef America, a guest on CBS News and "Oprah and Friends," with Dr. Oz on XM radio, and has been featured in Southern Living Magazine, WebMD magazine and Oprah.com. She is the national spokesperson for the Organic Trade Association and is currently the brand ambassador and chef spokesperson for Safeway's O Organics line.

Celebrities and VIPs such as Oprah Winfrey, Julia Roberts, John Travolta, and Nelson Mandela have enjoyed her food. She has helped companies further their goals of education, outreach, and going green, including Safeway, Stonyfield Farms, T-Mobile, Cooking Light, and WebMD.

Her first cookbook, "Mom-a-licious: Fresh, fast, family food for the hot mama in you!" garnered the support of renowned pediatrician Dr. Alan Greene and "America's Favorite Doctor," Dr. Mehmet Oz:

More than a cookbook, "Mom-a-licious" captures the heart of healthy eating for families and a "stick with it" mentality that leads to less fussy eating for children.

Domenica is a member of the chef advisory board of the non-profit organization Common Threads along with other celebrity chefs including Giada de Laurentis, Jamie Oliver, Paula Deen, and Tyler Florence.

Over her career, many exclusive chefs have turned to her expertise when developing recipes. Domenica's contributions are celebrated in the James Beard award-winning cookbook, Back to the Table, by Art Smith and can be found on products in thousands of grocery stores nationwide.

During her childhood in Sonoma county wine country, her senses were filled with the memories of fresh, seasonal food. She has created unforgettable menus for several restaurants in California from Laguna Beach to the beautiful Mendocino coast, where she served as executive chef of the organic restaurant Raven's at the Stanford Inn with featured recipes from the estate's three-acre garden.

This spring, Domenica reopened her family restaurant, Catelli's in the heart of wine country, Geyserville, California with her brother, Nicholas.

>> Buy this book on Amazon: Mom-a-licious: Fresh, Fast, Family Food for the Hot Mama in You!

Catelli's
21047 Geyserville Avenue
Geyserville, CA 95441-9334
Phone: (707) 857-3471
Website: www.mycatellis.com

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