Chili Mac & Cheese

This is comfort food gone "healthier-ish"! I’ve taken a classic chili mac and cheese and given it a makeover. It’s packed with veggies, lean protein, and whole grains. Think of it as a hug in a bowl, with a side of balance. What makes this recipe special?

  1. Added Vegetables: Incorporating three cups of finely diced vegetables not only adds vibrant flavors and textures but also boosts the dish's fiber, vitamins, and minerals. This makes the meal more nutrient-dense and filling, reducing the need for oversized portions.

  2. Whole-Wheat Pasta: Swapping regular pasta for whole-wheat provides more fiber, which helps with digestion and keeps you feeling full longer. Plus, reducing the amount of pasta compared to traditional recipes balances the carbs with protein and vegetables.

  3. Ground Turkey Instead of Beef: Using lean ground turkey significantly cuts saturated fat while maintaining a hearty, meaty flavor. According to the Harvard Healthy Eating Plate, opting for leaner proteins helps reduce heart disease risk and aligns with healthier dietary patterns.

  4. Lower Sodium: The use of low-sodium vegetable broth and no-salt-added tomato sauce ensures bold flavors without excess salt, supporting better heart health.

Ingredients:

  • 1 onion, chopped

  • 3 garlic cloves, minced

  • 3 cups of finely diced vegetables (I like a mix of carrots, mushrooms, and bell pepper but make it what you like - zucchini or kale would be nice additions)

  • 1 lb. lean ground turkey (90% lean or higher) - you can replace with an extra can of beans to make this vegetarian!

  • 1 (15 oz.) can pinto beans, rinsed and drained

  • 8 oz whole-wheat pasta or a gluten-free option of your choice

  • 3 cups of low-sodium veggie broth plus extra for sautéing veggies

  • 1 (15 oz.) can no-salt-added tomato sauce

  • 2 Tbsp chili powder

  • 2 tsp cumin

  • 1 tsp. no-salt seasoning blend (or sea salt to taste)

  • 1/2 tsp. ground black pepper

  • 6 oz grated cheddar

  • 2 oz grated pepper jack

  • Chopped fresh cilantro, sour cream, and hot sauce to serve

Dry uncooked rotini pasta noodles on white background

Directions:

  1. Cook the Veggies: Heat some broth (or olive oil if you prefer) in a large Dutch oven or pot over medium heat. Add the onion and other diced vegetables, cooking until softened, about 5 minutes. Stir in the garlic and cook for 1 more minute.

  2. Cook the Protein: Add the ground turkey, breaking it up with a wooden spoon, and cook until no pink remains. Stir in the pinto beans.

  3. Add the seasonings: stir in the chili powder, cumin, pepper, and some salt.

  4. Add the Sauce Ingredients: Stir in the broth and tomato sauce. Bring to a simmer. Reduce heat to medium-low and simmer for 10-12 minutes, stirring occasionally.

  5. Cook the Pasta: Cook your whole-grain pasta separately according to the package instructions until al-dente. The pasta should be done right about the time the sauce is finished simmering.

  6. Fold in pasta and Cheese: If using kale or spinach, this would be the time to add it in and cook until wilted. Fold in pasta and the grated cheese. Stir until melted and fully incorporated.

  7. Serve and Garnish: Serve immediately, garnished with fresh cilantro, sour cream, or hot sauce.

My approach to nutrition is rooted in evidence-based guidance, starting with the Harvard Healthy Eating Plate, which emphasizes balanced meals rich in vegetables, whole grains, healthy proteins, and healthy fats. I value this framework for its independence from corporate interests, ensuring that the advice is grounded in science, not marketing. The principles of the Harvard Healthy Eating Plate closely align with the Mediterranean diet, which consistently ranks as a top eating plan in international nutrition assessments like the U.S. News & World Report. Both emphasize plant-based foods, lean proteins such as fish and legumes, healthy fats from sources like olive oil and nuts, and limiting processed foods. For menopause-specific nutrition, I follow the insights of Maryon Stewart, author of Manage Your Menopause Naturally, whose experience in the field provides practical strategies for managing this life stage through diet.

I’m not a registered dietitian or nutritionist, I’m passionate about healthy eating and enjoy finding simple ways to combine nutrition with comfort, creating meals that support wellness without sacrificing flavor.

A circular healthy eating plate divided into sections for vegetables, fruits, whole grains, and healthy protein, with guidelines for healthy oils and water, provided by Harvard University. The image emphasizes moderation and variety for a balanced diet.

Please note that the content on this page is for informational purposes only and is not intended as clinical or medical advice. Always consult a qualified healthcare professional for personalized guidance.