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PROTEIN-PACKED CHILLI
12

PROTEIN-PACKED CHILLI

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

PROTEIN-PACKED CHILLI

This Protein-Packed Chilli is a hearty, nutritious meal that’s perfect for anyone looking for a high-protein, flavourful dish made with lean ground turkey, fibre-rich black beans and a blend of warming spices. This protein-packed chilli is satisfying and healthy. The combination of cumin, chilli powder, salt and garlic powder enhances the savoury depth, while fresh bell peppers and tomatoes add a pop of colour and natural sweetness. Perfect for meal prep, a cosy weeknight dinner, or a game-day dish, this chilli is packed with nutrients and flavour. It’s an excellent source of lean protein, complex carbohydrates and dietary fibre, making it a balanced meal that will keep you full and energised. This dish is served on its own, over brown rice or with a side of whole-grain tortilla chips for a complete and wholesome meal.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Southwestern, Tex-Mex

PREPARATION/TECHNIQUES

Simmer, Sauté

OCCASION/HOLIDAY

Weeknight Meal, Family Dinner, Meal Prep, Game Day, Fall, Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, High Fibre, Low Fat, Gluten-Free, Quick & Easy, Healthy

DISH TYPE

Soup/Stew, Chilli

INGREDIENTS

There are the following ingredients for Protein-Packed Chilli:

  • 4 oz lean ground turkey
  • ½ cup canned black beans, drained
  • ½ cup diced tomatoes
  • ¼ cup chopped bell peppers
  • ¼ tsp cumin
  • ¼ tsp chilli powder
  • ¼ tsp garlic powder
  • ¼ tsp salt

FULL NUTRITIONAL INFORMATION

  • Calories: 280 kcal
  • Carbohydrates: 25g
  • Protein: 35g
  • Fats: 6g
  • Saturated Fat: 1.5g
  • Cholesterol: 55mg
  • Sodium: 450mg
  • Fibre: 8g
  • Sugar: 6g

PREPARATION

  • Cook the Turkey: Heat a pan over medium heat. Add the ground turkey and cook for 5-7 minutes, breaking it up with a spoon until browned.
  • Sauté the Vegetables: Add the chopped bell peppers to the pan and cook for 2-3 minutes until slightly softened.
  • Season the Chili: Stir in cumin, chilli powder, garlic powder and salt, mixing well to coat the turkey and vegetables.
  • Add the Beans and Tomatoes: Pour in the diced tomatoes and black beans, stirring to combine. Reduce the heat to low and let simmer for 10 minutes to allow the flavours to meld.
  • Serve and Enjoy: Remove from heat and serve warm. Garnish with fresh cilantro, lime juice, or a dollop of Greek yoghurt if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some tips for the preparation of Protein-Packed Chilli:

  • Use Lean Ground Turkey: Choosing lean turkey ensures the chilli remains high in protein while staying low in fat.
  • Let It Simmer: Allowing the chilli to simmer longer enhances the depth of flavour.
  • Adjust the Spice Level: Add more chilli powder or a pinch of cayenne for extra heat.
  • Mash Some Beans: Lightly mashing some of the black beans thickens the chilli naturally.
  • Pair with Healthy Sides: Serve with brown rice, quinoa, or whole-grain tortilla chips for a balanced meal.

VARIATIONS

  • Vegetarian Chili: Swap turkey for extra beans, lentils or crumbled tofu for a plant-based alternative.
  • Extra Protein Boost: Stir in a scoop of unflavoured protein powder or add diced grilled chicken.
  • Smoky Chili: Use smoked paprika or chipotle powder for a deeper, smoky taste.
  • Low-Carb Version: Replace beans with extra vegetables like zucchini or mushrooms.
  • Slow Cooker Option: Combine all ingredients in a slow cooker and cook on low for 4-6 hours for enhanced flavour.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stovetop over low heat.
  • Freezing: Freeze in portion-sized containers for up to 3 months. Thaw in the fridge overnight before reheating.
  • Meal Prep Friendly: Make a large batch and portion into containers for quick and easy lunches or dinners throughout the week.

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