Fireman Bob's " Tweaked " Turkey and Veggie Chili

Bob Cooney


It's a great day when You can " change " your life. It's even greater when You know how to make your way through the kitchen, and " cook " for yourself and become healthier and live longer with the " skills " that have " grown " through the years.
Now when " life " depends on how and what YOU eat, You can do it because YOU have the confidence that is needed.

I totally am " stoked " to " revamp " my cooking habits so that I may continue to help myself and others who want to live healthier !

Please come with the Fireman as he transforms his life !

Fireman Bob :)

pinch tips: How to Freeze Fish, Meat & Poultry




Original 8 my " Tweak " 10


15 Min


30 Min


Slow Cooker Crock Pot


original and " tweaked " cooking spray is the healthy choice
1 small
original - onion - diced
1 medium
tweaked - yellow onion - chopped
2 medium
original - carrots - diced
2 large
tweaked - carrots - chopped
1 medium
original - (6 ounces) zucchini - diced
1 large
tweaked - zucchini - chopped
2 large
original - cloves garlic - minced
4 large
tweaked - cloves garlic - chopped
16 oz
lean ground turkey
1 1/2 lb
tweaked - lean ground turkey
1 can(s)
original - (14.5 oz) can no-salt-added diced tomatoes
2 large
tweaked - tomatoes - fresh - chopped
1 can(s)
original - (28 oz) can no-salt-added crushed tomatoes
3 large
tweaked - tomatoes - fresh - crushed for texture with food processor
1 can(s)
original - (15.8 oz) can great northern beans - rinsed and drained
1 can(s)
original - (15.25 oz) can no-salt-added kidney beans - rinsed and drained
1/2 tsp
original - yes original again - ground black pepper - or to taste
2 tsp
tweaked - fresh ground pepper - or to taste
2 Tbsp
original - chili powder
1/2 c
tweaked - chili powder
2 tsp
original - cumin
1 Tbsp
tweaked - smoked cumin
1 tsp
original - garlic powder
3 tsp
tweaked - garlic powder
1 tsp
tweaked - red pepper flakes - crushed - or to taste
1 tsp
tweaked - celery salt
2 Tbsp
tweaked - honey
2 c
tweaked - water

Directions Step-By-Step

I couldn't put this up in the usual place so.....
Serves original 8 my " Tweak " 10
Prep Time original 10 minutes my " Tweak " 15 minutes
Cook Time original 30 minutes my " Tweak " 40 minutes
Original Nutrition Facts

Serving Size: 1 cup

Calories 235 Carbohydrate 27 g Protein 20 g Fat 5.0 g Saturated Fat 1.4 g Sugar 8 g Dietary Fiber 8 g Cholesterol 45 mg Sodium 170 mg Potassium 935 mg
" Tweaked " Facts

How Much Sugar Is in an Average Tomato?
by Melodie Anne , Demand Media Google

Information gathered from Tomatoes do have sugar, but not a large amount. You’ll get sugar from any kind of fruit or vegetable – it’s a natural energy source for plants. The majority of the calories in tomatoes come from sugar, but you shouldn't stress about the sugar content. Tomatoes are full of several types of vitamins and minerals, as well as fiber, making them a healthy addition to your diet. Amount of Sugar A whole large tomato – weighing around 6.5 ounces – contains more than 4.75 grams of sugar. An average medium-size 4.25-ounce tomato has 3.25 grams of sugar, while a 2-ounce plum tomato provides only 1.6 grams of sugar. If you prefer cherry tomatoes, you’ll get nearly 4 grams of sugar from 1 cup of cherry tomatoes weighing 5.25 ounces. Types of Sugar Sugar usually has a bad reputation, although naturally occurring sugars from fresh produce aren't the main concern. It’s added sugars from processed foods that you need to avoid, because these foods are high in calories but don’t offer a lot of nutrients. Tomatoes have two primary types of sugar: fructose and glucose. Sugars are simple carbohydrates that digest rather quickly in your gut. Fructose and glucose, as well as other sugars, quickly enter your bloodstream, giving you energy if your blood sugar levels drop. Sugar in the Diet Because sugar is a type of carbohydrate, it takes up some of your carb allotment for the day. You can have somewhere between 45 and 65 percent calories from carbohydrates, according to the Dietary Guidelines for Americans 2010. If 2,000 calories per day is typical for you, 900 to 1,300 of those calories should come from carbohydrates. This amounts to 225 to 325 total grams of carbohydrates, since carbs offer 4 calories in a gram. continued...
As an example, if throughout the course of a day you wind up eating one large tomato, those 4.75 grams of sugar take up less than 2 percent of your carb allowance for the entire day, based on a 2,000-calorie diet.

The Fiber Consideration

Tomatoes are also full of fiber, which is a type of carbohydrate, but it doesn’t add calories to your diet like sugar does. Soluble fiber from tomatoes delays how quickly sugar absorbs into your bloodstream, so your blood sugar levels don’t skyrocket too high. Insoluble fiber – the main type of fiber in tomatoes – helps keep waste moving through your gut. You

need 14 grams of fiber in your diet for every 1,000 calories you consume, the Dietary Guidelines for Americans 2010 states. So if 2,000 calories daily is normal for you, you’ll need 28 grams of total fiber. A large tomato offers 2.2 grams, a medium

tomato provides 1.5 grams, a plum tomato contains 0.7 gram and that 1-cup serving of cherry tomatoes has 1.8 grams of fiber.
Kidney beans
Kidney beans
Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.

True to their name, these popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked.

Kidney Beans, cooked
1.00 cup
(177.00 grams)Calories: 225
GI: low

vitamin B123%
Health Benefits

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

A Fiber All Star

Check a chart of the fiber content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Kidney beans are a very good source of fola
Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.
Iron for Energy

In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea—especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Maintain Your Memory with Thiamin (Vitamin B1)

Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.
Manganese for Energy Production and Antioxidant Defense

Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese.

Protein Power Plus

If you're wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from kidney beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of kidney beans provides over 15 grams of protein.
Cooking Spray vs. Cooking Oil

In the comparison between cooking spray and cooking oil, it is useful to compare and contrast the two to begin to determine which is the better product to use when cooking. The best way to think of cooking spray is as a kind of oil that comes in a spray form and which can be used as a lubricant, emulsifier and lecithin. Its major use is as an application to frying pans to make sure that food does not stick. On the other hand, cooking oil is merely the purified fat that comes from a plant origin; it is normally in liquid form at room temperature. There are pros and cons to using either cooking spray or cooking oil.

Safety Issues

Cooking oil can undergo a change in its characteristics when it is heated. Further, certain kinds of cooking oil can even become unhealthy if they are heated above specific temperatures. Therefore, if you are choosing a type of cooking oil, you must always make certain that you compare the heat tolerance of the cooking oil with the cooking method. On the other hand, cooking spray does not have this concern, as all it really is is a fine mist that you spray on the bottom of pans to ensure a non-stick surface when cooking, grilling, baking, roasting or broiling. However, cooking spray is highly flammable and even explosive, more so than mere cooking oil. So if you are outside with a grill or barbecue going, you are advised to keep the cooking spray away from any open fires.

While many cans of cooking spray deceptively claim to have no fat or calorie content, this is misleading because each second of spray time equals the release of about 7 calories into your food. If you work that out to a full can of cooking spray, depending on the size of the can, you can get up to 1000 calories in a can of cooking spray. On the other hand, cooking oil can be high in the unhealthy saturated fat content, especially if you use palm oil or coconut oil. In addition, cooking oil can degenerate into poisonous compounds if heated to the point of becoming burned. If this kind of oil is consumed for long periods of time, it can lead to complications such as birth defects and joint disease.


It appears that cooking spray is healthier for you than cooking oil, even with the fact that each can contains numerous calories. Unlike cooking oil, cooking spray cannot degrade into potentially dangerous compounds that, when consumed over a period of time, lead to serious health problems. However, cooking oil is probably the safer of the two to use in cooking since it is not as explosive or flammable as cooking spray is.

Spray a large Dutch Oven with cooking spray.

Add the onions, carrots, and zucchini, and saute for 6 to 8 minutes or until the onions go translucent.

Add the garlic and saute 30 more seconds.

Add the ground turkey and cook until brown.

Add the water and remaining ingredients, mix well and bring the chili to a boil.

Reduce the heat and simmer for 25-30 minutes.
Original and " Tweaked " Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein
Original recipe can be found here.....

About this Recipe

Course/Dish: Turkey
Main Ingredient: Beans/Legumes
Regional Style: American
Dietary Needs: Diabetic, Low Fat, Low Sodium, Low Carb