A thick, one-pot chili built on lean turkey, black beans and tomatoes. One bowl is 35g of protein for 413 calories, and it’s one of those dishes that tastes even better reheated the next day.

Beans do double duty here — protein and a big fibre hit that makes the bowl genuinely filling.

Ingredients

  • Ground turkey — 227 g (1 cup, 93% lean) [P 43 C 0 F 15]
  • Canned black beans — 1 cup [P 14 C 40 F 1]
  • Canned diced tomatoes — 1 cup (low-salt) [P 2 C 8 F 0]
  • Onion — 1 medium, chopped [P 1 C 7 F 0]
  • Tomato paste — 2 tbsp (optional) [P 1 C 5 F 0]
  • Olive oil — 2 tsp (or spray)
  • Salt, pepper, paprika, garlic powder, cayenne — to taste

Method

  1. Season the turkey. Mix with the spices; set aside.
  2. Soften the onion. Cook 3–4 minutes in the oil in a high pot.
  3. Brown the turkey. Add and cook 6–7 minutes until golden.
  4. Simmer. Add the black beans, tomatoes and paste; boil, then cover and simmer 10–12 minutes until thick. Finish with parsley.

What to eat it with

  • Over rice — or on its own.
  • A dollop of Greek yogurt in place of sour cream.
  • Extra veg — corn, zucchini, peppers or carrots stir right in.

Variations

  • Any ground meat: beef works classically.
  • Sweeter: a dash of brown sugar, honey or maple deepens it.
  • Spicier: more cayenne or a chopped chilli.

Honest notes

  • Fibre: about 9g a serving — the black beans make this one of the highest-fibre recipes in the book, and a big reason it fills you up.
  • Beef note: if using beef, 95% lean keeps the fat near the listed 13g.
  • Macros: reconcile with the per-serving 413 cal / 35g protein listed; no correction needed.