Lean Ground Turkey Chili with Black Beans and Brown Rice

Ingredients

• Lean ground turkey 5 oz
• Cooked black beans 0.5 cup
• Cooked brown rice 0.5 cup
• Tomato sauce 0.5 cup
• Olive oil 1 tsp
• Chili powder 1 tsp
• Ground cumin 0.5 tsp
• Garlic powder 0.5 tsp
• Onion powder 0.5 tsp
• Salt to taste
• Black pepper to taste

Method

1. Prepare Ingredients. Gather all your ingredients. Make sure the black beans and brown rice are cooked and ready. Measure out the spices and tomato sauce.
   Tip: If you don’t have cooked beans or rice, you can cook them ahead or use canned beans (rinse well) and instant brown rice.
2. Heat Olive Oil. Place a medium-sized skillet or saucepan on the stove over medium heat. Add 1 teaspoon of olive oil and let it warm up for about 1 minute.
   Tip: You’ll know the oil is ready when it shimmers slightly but does not smoke.
3. Cook Ground Turkey. Add the 5 oz of lean ground turkey to the pan. Use a wooden spoon or spatula to break it up into small pieces. Cook for about 5-7 minutes, stirring occasionally until the turkey is fully cooked and no longer pink.
   Tip: Cook thoroughly to an internal temperature of 165°F (74°C) for safety.
4. Add Spices. Sprinkle in the chili powder, ground cumin, garlic powder, onion powder, salt, and black pepper over the cooked turkey. Stir well to evenly coat the meat with the spices.
   Tip: Adjust the amount of chili powder to your heat preference.
5. Add Tomato Sauce and Beans. Pour in 1/2 cup of tomato sauce and add the 1/2 cup cooked black beans. Stir everything together and let it simmer gently for about 5 minutes. This helps the flavors blend.
   Tip: Keep the heat medium-low to avoid burning and stir occasionally.
6. Add Brown Rice. Finally, add the 1/2 cup cooked brown rice to the chili mixture. Stir well to combine and heat through for another 2-3 minutes.
   Tip: If the chili seems too thick, you can add a splash of water or broth to loosen it.
7. Serve and Enjoy. Turn off the heat. Transfer your turkey chili to a bowl and enjoy while warm. You can garnish with fresh cilantro, a squeeze of lime, or a dollop of plain yogurt if you like.
   Tip: This chili pairs well with a side salad or steamed vegetables for a complete meal.

Pro tips

• To save time, cook brown rice and black beans in bulk and store in the fridge for quick meal prep.
• Use a non-stick pan to reduce the amount of oil needed and make cleaning easier.