High Protein Turkey and Black Bean Chili
Black beans stretch a package of ground turkey into a hearty pot of chili. The seasoning stays mild enough to adjust at the table, and the leftovers are easy to portion for another dinner.
Ingredients
- 1 1/2 lb raw 93% lean ground turkey about 1 1/2 lb
- 2 3/4 cups cooked black beans drained, cooked without salt or added fat
- 1 (28 oz) can canned diced tomatoes packed in juice including all juice (one 28-ounce can)
- 1 cup peeled onion diced
- 4 cloves peeled garlic minced (about 4 average cloves)
- 1 Tbsp mild US-style chili powder blend not pure cayenne
- 1 Tbsp olive oil
- 1/2 cup water 1/2 cup, plus a measured splash if needed to prevent sticking
- 1/2 tsp table salt or to taste after simmering
Instructions
- Heat the oil in the pot over medium heat. Add the onion and cook for 4–5 minutes, stirring, until it begins to soften.
- Add the ground turkey. Break it into small crumbles and cook for about 7–9 minutes, stirring often. Check several clumps with a thermometer; ground poultry must reach 165°F (74°C). Do not drain the pan: the estimate counts the listed meat and fat.
- Add the garlic and chili powder. Stir for about 30 seconds, just until fragrant, without letting the garlic scorch.
- Stir in the tomatoes with all their juice, the cooked beans, 1/2 cup water and salt. Bring to a simmer, then lower the heat to keep a gentle bubble.
- Simmer uncovered for 18–20 minutes, stirring several times. Add a little water if it starts sticking before the onion is tender. Taste and adjust salt. Longer simmering may be needed for your preferred thickness.
- Divide the finished chili into four equal dinner portions. Cheese, sour cream, tortilla chips and rice are optional extras outside this estimate.
Notes
Four dinner portions, each one-quarter of the cooked pot. Weigh finished chili after subtracting pot weight; evaporation prevents a defensible fixed cup yield before testing. Water and salt contribute no listed macros. Transfer leftovers to shallow containers and refrigerate within 2 hours, or 1 hour above 90°F; do not leave the whole deep pot on the counter to cool. Keep at 40°F or below for 3–4 days, or freeze portions for up to 2–3 months for best quality. Thaw in the refrigerator and reheat to 165°F, stirring to remove cold spots. Cooking time excludes preparing dry beans from scratch, thawing and reheating. Nutrition is estimated and varies with brands and portions. This recipe has not been kitchen tested.