Speedy Muscle-Building Chili

If you’re a fan of meals that come in a bowl, you’ll probably agree that chili is one of the best foods around. It’s easy, cheap, and you can make a ton of it at a time so you don’t have to stress about dinner for the week. The best part? You can make this class comfort food super healthy, like this recipe for quick and easy chili. It’s full of the stuff that makes a strong, lean body (think fiber, protein, and complex carbs) to help you stay full, energized, and satisfied.

Speedy Muscle-Building Chili
Prep Time: 5 min | Total Time: 40 min
Makes 4 servings

1 lb lean ground beef or ground turkey
1 small onion, chopped
1 garlic clove, minced
1 14.5-oz can diced tomatoes
1 cup tomato sauce, no salt added
1 15-oz can kidney beans, drained and rinsed
2 Tbsp chili powder
1/2 Tbsp ground cumin
Salt and pepper to taste

1. Place ground beef or turkey in a medium stockpot or large saucepan and cook over medium-high heat until browned, drain fat if necessary.
2. Add onion and garlic and cook until onion softens, approximately four minutes.
3. Add all remaining ingredients and simmer 30 minutes, stirring frequently, and serve.

Nutrients per Serving:
Calories: 336
Fat: 11 g
Carbs: 34 g
Fiber: 10 g
Protein: 29 g

Chunky Chicken Vegetable Soup
Prep Time: 10 min | Total Time: 35 min
Makes 2 servings

1/2 Tbsp olive oil
8 oz chicken tenders, cut into bite-size pieces
1 small zucchini, diced
1 garlic clove, minced
1/2 tsp dried basil
1 tomato, chopped
1 14-oz can reduced-sodium chicken broth
2 Tbsp orzo or other small pasta
1 1/2 cups packed baby spinach

1. Heat oil in a large saucepan over medium heat. Add chicken and sauté until browned, about 4 minutes; transfer to a plate and set aside.
2. Add zucchini, garlic, basil and cook, stirring often, until the vegetables are slightly softened, about 2 to 3 minutes.
3. Add tomatoes, broth and orzo; increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes.
4. Stir in spinach, cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through.

Nutrients per Serving:
Calories: 417
Fat: 22 g
Carbs: 33 g
Fiber: 3 g
Protein: 23 g

Recipes by Linda Melone, CSCS, Nutrition Expert  | Photography by Paul Buceta