Lean Meat

Why it’s good for you: Meat is high in protein, B vitamins, vitamin E, iron, zinc and magnesium. But it’s important to differentiate between lean meats and those high in saturated fat and cholesterol. Boneless, skinless chicken breasts and turkey cutlets are your leanest poultry choices; as for beef, round steaks and roasts, top loin, top sirloin, chuck shoulder and arm roasts are the leanest cuts. If you’re craving a burger, make your patties with the leanest ground beef available, labeled at least “90% lean.” For lunch meats, check labels to make sure they’re low in fat and sodium.

How to eat it: To keep meats healthy during preparation, trim away all visible fat before cooking and drain any fat that emerges during cooking. Skip the breading and frying; opt for broiling, grilling or roasting instead.

Serving size: About 3 oz., cooked

Recipe: Sam’s Slow-Cooker Turkey Chili

Yield: 10 cups; 8 servings

Ingredients

2 tablespoons olive oil

1 medium onion, peeled and chopped (about 1 cup)

1 large red bell pepper, seeded and chopped (about 1 cup)

4 cloves garlic, peeled and minced

2 tablespoons chili powder

2 tablespoons unsweetened cocoa powder

1 teaspoon ground cumin

2 teaspoons salt-free seasoning blend

½ teaspoon freshly ground black pepper

1 lb. extra-lean ground turkey breast

3 cups low-sodium vegetable juice

1 15-oz. can no-added-salt diced tomatoes in their juice

2 15-oz. cans kidney beans, drained and rinsed

2 tablespoons molasses

2 avocados, peeled and diced

½ cup plain yogurt, divided

In a large skillet, heat olive oil over medium heat. Add onion and bell pepper and cook until tender, about 5 minutes. Stir in the garlic, chili powder, cocoa powder, ground cumin, salt-free seasoning blend and pepper. Cook for 1 minute to blend the spices. Pour onion and spice mixture into slow cooker. Cook the turkey in the same skillet, breaking the turkey into small pieces and cooking until the turkey breast is no longer pink. Place in the slow cooker. Add the vegetable juice, chicken broth, tomatoes and their juice, kidney beans and molasses. Cover the slow cooker and set on low. Cook for 4 hours. Serve garnished with diced avocado and a spoonful of plain yogurt.

Nutrition per serving (1 ¼ cup):

Calories: 321

Sodium: 137 mg

Fat: 12 g

Carbohydrates: 34 g

Dietary fiber: 10 g

Sugars: 9 g

Protein: 23 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com