As temperatures cool down and with football season under way, what better way to score big with your family and friends than with chili? Chili recipes vary greatly, but with the NuVal Nutritional Scoring System at Hy-Vee, you can make sure your chili always scores big when it comes to nutrition.
NuVal is a nutritional scoring system in which each food is given a score based on its overall nutrition. All scores range somewhere from 1 – 100, and the higher the score, the better the overall nutrition. For example, 80 percent lean ground beef gets a score of 26, but if you trade up by using 99 percent lean ground turkey breast, the ground turkey breast gets a NuVal score of 64. The turkey breast has less fat and less saturated fat than 80 percent lean ground beef which helps its score.
You can build your chili up with no-salt-added canned tomatoes and beans. Mrs. Grimes chili beans in chili sauce with salt added get a NuVal score of 50, but if you trade up to Mrs. Grimes chili beans in chili sauce with no salt added, they get a NuVal score of 94. Canned diced tomatoes with added salt range from 48 – 50 in NuVal scores, but canned tomatoes without added salt score a whopping 82-87.
Load your chili up with veggies. Check out some of these fresh vegetables’ winning NuVal scores: bell peppers, 94; jalapenos, 100; fresh sliced mushrooms, 96; white or yellow onions, 93; and fresh tomatoes, 96. Frozen vegetables can also be mixed into chili before heating. Ever tried adding fruit to your chili? Blueberries score a perfect 100, and you’ll be surprised at the flavor they add to your chili. They can also help balance out heat.
Typically toppings like sour cream, shredded cheese and crackers can also be improved. Replacing the sour cream on top of your chili with plain non-fat Greek yogurt creates a shutout win for your chili, taking the NuVal score from 25 all the way up to 93. Green onions score a perfect 100. And regular cheese can be swapped for Cabot 50 percent reduced-fat sharp cheese for a touchdown trade-up.
Quick Turkey Chili
Adapted from www.honeysucklewhite.com
• 1 tbsp. extra-virgin olive oil (optional)
• 1 (19.2 oz.) package Honeysuckle White® 99 percent Fat free ground turkey
• 2 (14.5 oz. each) cans Hunt’s diced tomatoes, no-salt-added, undrained
• 1 (15 oz.) can no-salt-added chili beans in chili sauce
• 3 tsp. chili powder
1. Heat oil in a large nonstick skillet over medium-high heat. Crumble and cook turkey in skillet until it reaches 165 degrees Fahrenheit. Drain.
2. Stir in tomatoes, chili beans and chili powder. Bring to a boil. Reduce heat; simmer for 5 minutes, stirring occasionally.
Nutrition facts per serving: Calories 220, total fat 4.5 g, saturated fat 0 g, trans fat 0 g, cholesterol 55 mg, sodium 90 mg, total carbohydrate 18 g, dietary fiber 4 g, sugars 4g, protein 27 g.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Information provided by Anne Cundiff, RD, LD, Fleur Drive Hy-Vee, 4605 Fleur Drive, Des Moines, 515-285-7266, firstname.lastname@example.org.