By Dr. Ben Hopkins, Duke Colon and Rectal Surgery of Raleigh
In preparation for the big game, I have decided to share my famous chili recipe with you. So, even if it’s not your team with the winning touchdown, you will still gain points among your friends and family for a good dish.
We all know that Super Bowl parties usually have mountains of chips and dip, wings, pizza, and other calorie-loaded items, but the reason this recipe is a winner is due to its nutritional value and great flavor.
Loaded with good-for-you veggies and beans, this recipe’s high fiber can help improve your cholesterol levels and lower your chance for coronary heart disease. But, let’s be honest, that’s not the reason a colorectal surgeon loves it.
Eating a diet rich in fiber helps reduce your risk for colon cancer, helps heal anal fissures, reduces your risk for a hernia, and supports your overall digestive health.
The American Dietetic Association recommends that women under the age of 50 consume 25 grams of fiber daily, and women over the age of 50 consume 21 grams daily. While they recommend men under 50 consume 38 grams and over 50 consume 30 grams daily.
Also, I’ve made some healthy substitutes (ground turkey and turkey sausage) lowering the fat content, while still providing protein.
Why is my chili recipe so awesome? It cuts the fat and increases your fiber intake while curbing your craving for the traditional football game day foods!
Ingredients
1 lb ground turkey
1 lb chicken/turkey sausage
2 cups of water
2 cans of tomatoes
1 can black beans
1 can red beans
1 can corn
1 can peas and carrots
1 package chopped spinach
3 packs chili powder
(Makes 12 cups)
Directions:
- Cook turkey and turkey sausage in a pot over medium heat until evenly brown.
- Mix in tomatoes, black and red beans, corn, peas and carrots, and spinach. Season with chili powder.
- Bring to a boil. Reduce heat to low, cover, and simmer for 30 minutes.
Nutritional information (per cup):
Calories – 262.9
Carbs – 33 grams
Protein – 18.75 grams (2:1 carb to protein)
Fat – 5.3 grams
For more information about why a high-fiber diet is important, click here.
Dr. Hopkins is a member of Duke Colon and Rectal Surgery of Raleigh. His clinical interests include colorectal and laparoscopic surgery, rectal-prolapse repair, and the treatment of inflammatory bowel disease, benign anorectal disease, fecal incontinence, diverticulitis, and anal cancer. In September of 2012, Dr. Hopkins spoke at our Healthy Focus Seminar about anorectal problems. To view the video of Dr. Hopkins’ seminar, click here!
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