Protein Packed Chili

“Next to music there is nothing that lifts the spirits and strengthens the soul more than a good bowl of chili.” Harry James (1916-1983) band leader and trumpeter.

Yes, chili is a comfort food. Have you noticed that everyone has their own idea of what makes a perfect chili?  Some like it red, others white, Texans like it so hot it’s nearly indigestible! I am going to call my version high protein because it has 35 grams of protein per serving. I started making this chili when my son wrestled in high school. On the days he had to restrict his caloric intake for weight loss, a bowl of this would help him meet his protein needs. This chili recipe comes from the Raleigh News and Observer and was titled “Black Dog’s Chicken Chili”.  I have made a few adjustments to the original recipe.


2 pounds boneless skinless chicken, cut in 1/2 inch cubes

2 tablespoons canola oil

1 medium onion, chopped

1 green pepper, chopped

4 cloves of garlic, minced

2 cups canned cannellini beans, drained

1 cup chicken stock

1 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon cayenne pepper

1/2 bunch cilantro

1 (14.5 ounce) can stewed tomatoes

2 tablespoons chili powder

1 tablespoon cumin

1/2 teaspoon oregano

1/4 cup sun-dried tomatoes, chopped


In a large Dutch oven, saute chicken in oil for 5 minutes. Add onion, green pepper, and garlic and continue to cook until chicken is lightly browned. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer at least 30 minutes. Serve with sour cream or Cheddar cheese.  Makes  6 servings

NUTRITION INFORMATION (without sour cream and Cheddar cheese)

358 calories, 7 grams fat, 1 gram saturated fat, 42 grams carbohydrate, 35 grams protein, 55 mg cholesterol, 2441 mg sodium, 8 grams dietary fiber

Please share your idea of what makes the perfect chili.

Sports Nutrition 101


Sports nutrition is a relatively young field. I hate to admit it, but when I was in college sports nutrition was not even an academic area of study! Today there is plenty of information  on  the subject, but  not all is credible or focused on what’s really important.

Every now and again I will come across something in the media on sports nutrition and feel while bits and pieces are  good, it does not portray an overall very accurate picture for the reader. (Such was the case for Sports Illustrated’s recent article entitled, “The New Training Table”.) For this article, and all the articles that have not met my expectations,  here is my rebuttal.

Instead of my usual approach (text), I would like to share a video with  you which does a great job  representing the key components of sports nutrition : it is evidence base and the goals are improved athletic performance and the overall health of the athlete. This video is from Sports Dietetics-USA,  a sub unit of SCAN (Sports, Cardiovascular and Wellness Nutrition practice group of the American Dietetic Association)  entitled  Sports Nutrition: Who Delivers? It could also be called “The New Training Table”.

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