Lean Ground Turkey Chili with Black Beans

Ingredients

• Lean ground turkey 5 oz
• Black beans 1/2 cup
• Diced tomatoes 1/2 cup
• Onion 1/4 medium
• Green bell pepper 1/2 medium
• Chili powder to taste
• Cumin to taste
• Garlic powder to taste
• Salt to taste
• Black pepper to taste
• Olive oil or cooking oil 1 tbsp

Method

1. Prepare vegetables. Wash the green bell pepper, remove seeds and stem, then dice into small pieces. Peel and finely chop the onion. Set aside.
   Tip: Use a sharp knife for easier chopping and to avoid bruising the vegetables.
2. Heat oil and sauté vegetables. Place a medium-sized skillet or saucepan over medium heat. Add 1 tablespoon of olive oil. Once hot, add the chopped onion and diced green bell pepper. Cook for about 5 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent.
   Tip: Stir frequently to prevent burning and ensure even cooking.
3. Add ground turkey. Add the 5 oz (140g) lean ground turkey to the skillet with the sautéed vegetables. Break the meat apart gently with a wooden spoon or spatula. Cook for about 7 minutes until the turkey is fully cooked and no longer pink.
   Tip: Cook thoroughly to ensure food safety; turkey should reach an internal temperature of 165°F (74°C).
4. Add spices. Sprinkle chili powder, cumin, and garlic powder over the cooked turkey and vegetables. Start with about 1 teaspoon chili powder, 1/2 teaspoon cumin, and 1/2 teaspoon garlic powder. Stir well to evenly distribute the spices. Adjust seasoning to your taste.
   Tip: Add a pinch of salt and black pepper if desired to enhance flavor.
5. Add beans and tomatoes. Add 1/2 cup cooked black beans (130g) and 1/2 cup diced tomatoes (120g) into the skillet. Stir to combine all ingredients thoroughly.
   Tip: If using canned beans, drain and rinse them before adding.
6. Simmer chili. Reduce heat to low and let the chili simmer gently for about 5 minutes. This allows the flavors to meld and the chili to thicken slightly.
   Tip: Cover the skillet partially to prevent splatters while allowing steam to escape.
7. Final taste and serve. Taste the chili and adjust seasoning if needed. Serve hot as a satisfying main dish.
   Tip: Garnish with fresh cilantro or a squeeze of lime for extra brightness, if desired.

Pro tips

• Use lean ground turkey to keep the fat content moderate while maintaining protein richness.
• Simmering the chili on low heat helps develop deeper flavors without drying out the meat.