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Ask the Muscle Cook

"Do You Have A Healthy Recipe
For Firehouse Chili?"

Ask The Muscle Cook: Do You Have A Healthy Recipe For Firehouse Chili?

If you're in the mood for something spicy yet packed with protein, check out this healthy variation on a firehouse classic!

Fire departments around the country participate in cook-off contests to see which one can simmer the best tasting chili. In honor of this tradition, I've created a lean, protein-packed option for muscle-building chili lovers, seasoned with healthy spices. Enjoy!

Fire House Chili

(makes 9 servings)

Ingredients
Directions
  1. In a pan, cook the buffalo, green pepper, onions, garlic for 5-6 minutes, or until just before meat is completely browned.
  2. Transfer everything in a big casserole dish.
  3. Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper.
  4. Bring to a boil.
  5. Reduce heat and stir for 20 minutes until chili reaches wanted thickness.
Nutrition Facts
Serving Size (1 cup)
Amount per serving
Calories 264
Total Fat4.5g
Total Carb26g
Protein30g
Firehouse Chili PDF (31 KB)


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About The Author

Dave Ruel is an author, competitive bodybuilder, and professional fitness coach and nutritionist. He works hard to get people great results!

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Comments

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johnson1987

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johnson1987

Im a huge chilli fan. Thanks for the recipe

Sep 12, 2012 6:29pm | report
 
Pirolai

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Pirolai

wow, Dave this sounds great!! Now I have to try it out...

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Sep 12, 2012 9:31pm | report
 
klip2006

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klip2006

You can also substitute in ground turkey as a lean protein source! I have done it several times and tastes amazing!

Sep 12, 2012 9:46pm | report
 
gesundheit

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gesundheit

I'm gonna have to give this a try! Thanks Dave!!! :)

Sep 13, 2012 9:39am | report
 
nickiers

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nickiers

Cool looking for something new to try

Sep 13, 2012 10:02am | report
 
galensmith22

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galensmith22

Can you just throw all into a crock pot?

Sep 13, 2012 1:41pm | report
 
sticky_wicket

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sticky_wicket

Yeah, that's how I cook mine. Usually takes about 6 hours though. Put it in Friday night on low, then boom - Saturday morning yumminess.

Oct 30, 2012 10:25am | report
kimmypoohx3

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kimmypoohx3

great recipe. i throw in some jalapenos and cayenne pepper too!

Sep 14, 2012 9:59am | report
 
kimmypoohx3

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kimmypoohx3

AND boil the meat before you put in to get all the fat out of it... i pan fry, then boil strain boil strain .

Sep 14, 2012 10:01am | report
 
DvlDogCA

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DvlDogCA

Chili with Chipotle and Chocolate

Cooking spray
2 cups diced onion (about 1 large)
1 cup chopped red bell pepper
1 teaspoon minced garlic
1 1/4 pounds ground turkey breast
3 tablespoons brown sugar
2 tablespoons ancho chile powder
1 tablespoon unsweetened cocoa
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 (15-ounce) cans pinto beans, rinsed and drained
2 (14.5-ounce) cans diced tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium chicken broth
2 chipotle chiles, canned in adobo sauce, minced
2 ounces unsweetened chocolate, chopped
1/2 cup light sour cream
Chopped green onions (optional)
Preparation

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey to pan; saut� 8 minutes or until turkey is browned and vegetables are tender. Add sugar and next 9 ingredients (through chipotle) to pan, stirring to blend; bring to a boil. Reduce heat; simmer 15 minutes or until slightly thickened, stirring occasionally. Add chocolate, stirring to melt. Ladle 1 1/4 cups chili in each of 8 bowls; top each serving with 1 tablespoon sour cream. Garnish with green onions.

Nutritional Information
Amount per serving
Calories: 257
Calories from fat: 23%
Fat: 6.6g
Saturated fat: 3.8g
Monounsaturated fat: 1.7g
Polyunsaturated fat: 0.2g
Protein: 23.6g
Carbohydrate: 26g
Fiber: 6g
Cholesterol: 34mg
Iron: 2.6mg
Sodium: 603mg
Calcium: 78mg

Sep 14, 2012 10:21am | report
 
cheezer64

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cheezer64

Very close to my Chili recipe. I use lean steak instead of hamburger. Still it looks like a recipe I would try. Thanks

Sep 14, 2012 10:22am | report
 
jamsoolee

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jamsoolee

Mine was delicious, but pretty watery even after cooking it over low heat for about 30 minutes. Any suggestions?

Sep 16, 2012 8:40pm | report
 
missfit28

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missfit28

great recipe

Sep 17, 2012 8:07pm | report
 
KUYAWESLEY281

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KUYAWESLEY281

thanx for the recipe

Oct 4, 2012 11:47am | report
 
ashleyhorner

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ashleyhorner

I love Cooking Chilli as the weather gets cooler, always great to have healthy options. Im a sucker for lean turkey chilli and the best part is that you can make this in larger portions and have several clean meals for the next several days!

Oct 4, 2012 1:37pm | report
 
avakiand

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avakiand

Just prepared this today with turkey breast! AMAZING! Thanks

Article Rated:
Oct 9, 2012 5:31pm | report
 
MelSharpe25

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MelSharpe25

wow this recipe sounds amazing. thanks for the recipe

Oct 10, 2012 12:41pm | report
 
BunnyWithAGun

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BunnyWithAGun

Tried this today! First time using buffalo in anything besides burgers! It tasted fantastic! Let it all sit in the crockpot for about 5 hours. Thanks for the recipe!

Oct 28, 2012 5:23pm | report
 
fletchnasty

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fletchnasty

sounds really good. i think I'm going to try this one out

Nov 21, 2012 10:01pm | report
 
devilstompper12

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devilstompper12

Cool recipe sounds awesome

Aug 21, 2013 4:49am | report
 
27Andrew27

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27Andrew27

cayenne to taste and slow cook for 24 hrs above recipe = better!

Apr 19, 2014 3:23pm | report
 
FrankNYC

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FrankNYC

This recipe is really outstanding. Tastes great
Highly recommended

May 21, 2014 11:44am | report
 
Showing 1 - 22 of 22 Comments

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