High Protein Ground Turkey Chili
Chili is the kind of meal that brings everyone together—whether it’s a busy weeknight or a cozy weekend dinner.
Equipment
- Large Pot or Dutch Oven
- Wooden Spoon or Silicone Spatula
- Chef’s knife
- Cutting board
- Measuring Cups & Spoons
- Can Opener
Ingredients
For the Chili:
- 1 lb 450g lean ground turkey
- 1 can 15 oz black beans, drained and rinsed
- 1 can 15 oz kidney beans, drained and rinsed
- 1 can 15 oz diced tomatoes
- 1 cup low-sodium chicken or vegetable broth
- 1 medium onion diced
- 2 cloves garlic minced
- 1 bell pepper diced
- 1 medium carrot diced
- 1 tsp chili powder
- 1 tsp smoked paprika
- 1/2 tsp cumin
- 1/4 tsp cayenne pepper optional, for heat
- Salt and pepper to taste
- 1 tbsp olive oil
Optional Toppings:
- Shredded cheese
- Greek yogurt or sour cream
- Chopped cilantro
- Sliced green onions
Instructions
Prep Your Ingredients
- Dice the onion, bell pepper, and carrot into small, even pieces.
- Mince the garlic cloves finely.
- Drain and rinse the black beans and kidney beans.
- Pro Tip: Prepping all your ingredients before turning on the stove makes cooking much smoother—no scrambling halfway through!
Sauté the Aromatics
- Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion, bell pepper, and carrot. Cook for 5–7 minutes, stirring occasionally, until softened.
- Stir in the garlic and cook for 30 seconds more until fragrant.
- Pro Tip: Don’t rush this step—softening the vegetables builds the base flavor for the whole chili.
Brown the Turkey
- Add the ground turkey to the pot.
- Break it apart with a spatula or wooden spoon as it cooks.
- Cook for 5–6 minutes until no pink remains.
- Season lightly with salt and pepper.
- Pro Tip: Browning the meat adds depth of flavor, so let it sit for a minute before stirring instead of constantly moving it.
Add Spices and Tomatoes
- Sprinkle in chili powder, smoked paprika, cumin, and cayenne pepper. Stir well to coat the meat and vegetables.
- Pour in the diced tomatoes and broth, and stir everything together.
- Bring the mixture to a gentle simmer.
- Pro Tip: Taste and adjust spices at this stage—flavors intensify as the chili simmers, so start slightly milder if unsure.
Simmer the Chili
- Add the black beans and kidney beans to the pot.
- Reduce heat to low and let the chili simmer uncovered for 20–25 minutes, stirring occasionally.
- The chili should thicken and all flavors meld together beautifully.
- Pro Tip: Stir every few minutes to prevent sticking, especially if your pot isn’t nonstick.
Taste and Serve
- Taste the chili and adjust seasoning with more salt, pepper, or spices if needed.
- Ladle into bowls and top with your favorite optional toppings like shredded cheese, Greek yogurt, or fresh cilantro.
Notes
Nutritional Value (per serving – approximate)
- Calories: 320–350
- Protein: 28g
- Carbohydrates: 30g
- Dietary Fiber: 10g
- Total Fat: 8–10g
- Saturated Fat: 2g
- Sodium: 550mg (varies by broth and canned ingredients)
- Sugar: 6g
- Potassium: 700mg