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Zone Living

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Sue Knorr
on November 01, 2013


Fall is here, and with it the familiar chill in the air signaling winter can't be far behind. This satisfying chili is one of my favorite ways to warm up from an afternoon outdoors. It's great for tailgating too.


There are a few tips to make the most of this recipe. For a quicker prep time replace the chopped peppers with one package of frozen stoplight peppers (red, yellow and green). You can use ground ostrich or ground emu in place of the turkey. Both have the flavor of beef but are much more Zone friendly. For a thinner chili use the larger can of tomatoes. If you like things on the mild side, reduce the amount of chili powder. I use a low-sodium unfermented type of soy sauce (Bragg's Liquid Aminos) in place of salt. It adds a little salt plus some additional flavor. To double or triple the recipe for a crowd, make it in a stockpot or Dutch oven with a heavy bottom suitable for sautéing the meat and vegetables. Place the optional toppings in cereal-sized bowls so that your family or guests can choose their own.


Sue's Turkey Chili

(Makes four 3-block servings)



  • 1 large onion, chopped
  • 2-3 cloves garlic, minced
  • 4 teaspoons olive oil
  • 1 1/2-2 tablespoons chili powder
  • 1/2 teaspoon cocoa powder, adjust to your taste
  • 1 1/2 - 2 teaspoons cumin
  • 1 teaspoon onion powder
  • 1 lb. ground turkey
  • 1 large red bell pepper, chopped
  • 1 large yellow bell pepper, chopped
  • 1 large green bell pepper, chopped
  • 1 can diced tomatoes in juice, either 14.5 oz., or 28 oz., do not drain the juice
  • 1/2 can (about 3/4 cup) black beans, drained and rinsed
  • 1/2 can (about 3/4 cup) kidney beans, drained and rinsed
  • 1 teaspoon low-sodium soy sauce Garnish
  • 4 rounded tablespoons shredded low-fat cheese
  • 4 tablespoons plain yogurt

Optional Additional Toppings:

Diced fresh tomato, diced avocado, sliced jalapeno's, guacamole, cilantro, a few crumbled baked corn chips, chopped scallions, salsa, pico de gallo (a mixture of diced tomatoes, onions, garlic, cilantro, lime juice, salt and pepper), hot sauce



  1. In a large skillet over medium heat sauté the onion and garlic in olive oil until transparent.
  2. Stir in the chili powder, cocoa powder, cumin and onion powder, mixing well to thoroughly coat the onions.
  3. Add the turkey, stirring constantly until cooked through with no pink remaining.
  4. Add the peppers and cook 2 to 3 minutes longer, just until slightly softened.
  5. Stir in the diced tomatoes with juice, black beans, kidney beans and soy sauce.
  6. Bring to a boil; then reduce heat and simmer, covered, for 20 to 30 minutes.
  7. Ladle into bowls to serve. Top each bowl with 1 tablespoon of shredded cheese, 1 tablespoon of yogurt, and the desired optional toppings.


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