Turkey, Black Bean, Sweet Potato Low Fat Chili (THM E)
This is one of my favorite healthy carb meals! It hits all of my criteria– low fat, healthy carbs, great taste, and can be assembled in under 15 minutes! This low fat chili will rock your winter! For my Trim Healthy Mamas, this is an E.
Curious about THM? Click here to learn more about THM for weight loss and how I lost 20 pounds of baby weight in just 4 months while nursing!
We usually have this chili once or twice a month since I crave it! There’s something about this sweet, smoky combo of fire-roasted tomatoes, coriander, and sweet potatoes that really does something for me!
I received a lovely spice rack as a newlywed, and my poor little bottle of coriander seeds remained a complete mystery until this recipe came into my life. I use an old pepper grinder to freshly grind the coriander for this dish.
I’m also all about shortcuts in the kitchen, so I buy my fire-roasted tomatoes by the can. They’re less than $1 at Aldi, and they add such a great flavor! If you have the time or want to avoid preservatives (or have an abundance from your garden, in which case my very-not-green-thumb and I would love your advice!!), here’s a great recipe to make your own.
Ready for 5-Ingredient THM-Friendly Meals?
Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)
I also usually make my sweet potatoes a day or two in advance. I typically put roasted chicken or tilapia, zucchini, and sweet potatoes all cooked in the oven on the meal plan for that same week, and I throw in 2 extra sweet potatoes for this meal. I’m a huge fan of easy meal prep, and it means two easy THM E suppers in one week!
While this can be made in less than 15 minutes, it tastes even better if you have the time to let it simmer for another 10-20 minutes. It also does that magical thing that happens to chili and spaghetti sauce where it tastes even better as leftovers the next day!
You can also make a double batch and freeze half for another night. Simply defrost and reheat when you’re ready for it!
If you’re looking for more super easy and delicious recipes chock full of healthy, blood-sugar friendly carbs, check out this giant list: Easiest E Meals Ever For Trim Healthy Mamas!
- 2 medium sweet potatoes cooked
- 1 pound lean ground turkey
- 2 Tbl minced onion
- 1 can fire-roasted tomatoes or 1.5 cups of homemade fire-roasted tomatoes
- 1 can black beans rinsed and drained
- 1/8- 1/4 tsp cayenne pepper depending on how spicy you like it
- 1 tsp cumin
- 1 tsp coriander
- 1/4 tsp mineral salt
Spray pot with nonstick cooking spray. Brown ground turkey over medium-high heat, add onions towards the end.
Add tomatoes, black beans, and spices.
Mash cooked sweet potatoes and add to the pot.
If you have the time, simmer on low for 10-20 minutes before serving. You can garnish it with some Greek yogurt or a small amount of reduced-fat cheese to keep it a low fat chili for an E setting for THM.
Resources That I Love
…for a healthy body, soul, and budget:
- Supercharge Your Weight Loss- Need a little extra “oomph” to help you stay on plan? Several of my friends recently introduced me to HealthyWage. If you’re losing weight well with THM or if financial rewards motivate you to stay on track, then HealthyWage is perfect for you!
- Save on On-Plan Groceries- I’ve been using Ibotta to save money on these on all kinds of THM items, including on plan ice creams! Ibotta is a completely FREE app that gives you cash back on grocery items, and you can even use it alongside other coupons and sales! Get $10 for checking it out HERE!
- Save on Healthy Meat– ButcherBox is my new favorite way to buy antibiotic free, grass fed beef, pork, and chicken! It’s cheaper than I can get it in the local stores, and it comes right to my door! Use the code AP10 to get $10 off your first box and FREE nitrate-free bacon!!
What recommendations will you give for making this in a pressure cooker…? Thank you.
Hi, Jane! I haven’t tried it in the pressure cooker yet, but here’s the changes that I would recommend: Saute the meat in the pressure cooker first, then add other ingredients PLUS at least 1/2 cup of water, then cook on high pressure for 10 minutes. It may need a little more water; the main reason for the water is to keep the pressure cooker from registering “burn” while cooking. It may make the whole thing a little more like chowder, but it shouldn’t burn. You could also use frozen diced sweet potatoes to add a little more moisture while cooking (I might reduce the water to 1/3 cup). I’d love to hear how it turns out if you try it in the pressure cooker!
Thank you, I am considering trying the THM lifestyle but I’m very concerned about carbs. My mother is diabetic and I was gestational diabetic with my three babies so I fear any kind of carbs. Can you give me any insight on the matter to ease my thoughts?
I understand your concerns– you do want to be careful with diabetes and a history of gestational diabetes. I have heard good reports from diabetics who have gone on the THM plan; many have had great reductions in fasting blood sugar levels and their HgbA1C (average blood sugar over the last 3 months). THM teaches that you include protein in every meal and snack, which helps to blunt a rise in blood sugar. The carbs that they recommend are complex carbohydrates, which break down more slowly in the digestive system and have a lower glycemic index (better for diabetics). THM also uses sweeteners that should not impact blood sugar levels.
Some complex carbohydrates tend to be important for overall health as they help to nourish the thyroid, adrenal glands, and are used to produce healthy reproductive hormones (all of which play a role in achieving and maintaining a healthy weight).
It is important, though, (especially for your mom) to monitor her own reactions and blood sugar levels to certain complex carbs (for example, she may not respond well to Dreamfields pasta or to bananas even when paired with protein), so she may need to eat a smaller portion of those or avoid them. The THM books do a good job of explaining these concepts further, and there’s a Facebook group for THMers with Diabetes if it would be helpful to talk to people with diabetes who are following THM to get more questions answered. 🙂
Do you add any oil to brown the turkey meat?
Hi, Maria! So glad you asked that– I actually just made this last night. I didn’t last night, but sometimes I spray the pot with coconut oil cooking spray before adding the meat to it. You can add 1-2 tsp of butter or refined coconut oil if desired, also.
Would a can of corn push this over the carb limit?
Hi, Dena! Depending on how big your sweet potatoes are (the ones I’ve gotten at Walmart lately have been itty-bitty!), *technically* you should be able to sneak in a can of corn without going over the carb limit. In general, I usually don’t include a whole can of corn in a THM recipe since corn has a tendency to make it harder for me to lose weight and is often used to fatten up animals (lol, not my goal); I usually do half a can or less if adding to an E meal. Hope that helps– and I’d love to hear how it turns out if you try it!
Is the only liquid the juice from the canned tomatoes?
Yup, so far that’s worked well for me when I make it on the stovetop. If you prefer a broth-ier chili, please feel free to add 1/4 to 1/2 cup of water. Let me know how it turns out if oyu add more water! My mom says that it seemed more like a “hash” to her than a chili, but we like our chili meaty and stout not brothy. 🙂 Hope that you like it!
Could this be made in the instant pot? If so would you mash the potatoes after cooking?
Hi, Katie! I haven’t tried it in the Instant Pot yet, but it should work! I would saute the turkey first, then cut the potatoes into cubes if they’re not already cooked, and then add the rest of the ingredients. Cook on high pressure for 10 minutes. Fast or natural pressure release should be fine. Then stir and mash sweet potatoes if needed. Please let me know if you try it this way (and I’ll have to add it my menu to try in the Instant Pot soon)!