Bowls of hearty stew with vegetables

Turkey and Black Bean Chili (High-Protein, Freezer-Friendly)

Byadmin

At a glance

  • About 350 calories, 28 g protein and 9 g fiber per 1½-cup serving.
  • One pot, about 45 minutes; makes 6 servings.
  • Freezes well for up to 3 months.

Chili is the ultimate comfort food that also fits a weight-loss plan. Lean turkey and beans give you plenty of protein and fiber, and a big bowl is very filling for the calories.

Turkey and Black Bean Chili

Serves: 6 (about 1½ cups each) · Prep: 10 min · Cook: 35 min

Per serving (approx.): 350 calories · 28 g protein · 30 g carbs · 9 g fiber · 12 g fat

Ingredients

  • 1 tbsp olive oil
  • 1 large onion, diced
  • 1 red or green bell pepper, diced
  • 3 cloves garlic, minced
  • 1½ lb (680 g) 93% lean ground turkey
  • 2 tbsp chili powder
  • 1½ tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp dried oregano
  • 1 (28-oz) can diced or crushed tomatoes
  • 2 tbsp tomato paste
  • 2 (15-oz) cans black beans, drained and rinsed
  • 1 cup low-sodium chicken broth
  • Salt and pepper to taste
  • Toppings: plain Greek yogurt (instead of sour cream), chopped cilantro, green onions, a squeeze of lime

Instructions

  1. Heat the oil in a large pot over medium heat. Add the onion and pepper and cook for 5 minutes until softened. Add the garlic for 30 seconds.
  2. Add the turkey and cook, breaking it up, until no longer pink, about 6–8 minutes.
  3. Stir in the chili powder, cumin, paprika and oregano and cook for 1 minute.
  4. Add the tomatoes, tomato paste, beans and broth. Bring to a boil, then reduce to a simmer.
  5. Simmer uncovered for 20–25 minutes, stirring occasionally, until thickened. Season with salt and pepper.
  6. Serve topped with a spoonful of Greek yogurt, cilantro and lime.

Tips

  • Add more vegetables: stir in diced zucchini, carrots or a bag of spinach to stretch it further.
  • Lower sodium: use no-salt-added tomatoes and beans.
  • Slow cooker: brown the turkey and onions first, then cook everything on low for 6–8 hours.
  • Freeze: cool completely and freeze in portions.

Part of our Weight-Loss Meal Prep Plan.

Follow @fastweightlossdietplan on Instagram for a new tip every week.

Nutrition values are estimates calculated from typical USDA values and will vary with brands and portion sizes. This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.

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