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Turkey chilli with rice made with lean ground turkey, brown rice, avocado and fresh coriander

Turkey Chilli with Rice: Easy 30-Minute High-Protein Low-Calorie Bowl

A healthy Turkey Chilli with Rice made with lean ground turkey, brown rice and smoky Tex-Mex spices. This high-protein, low-calorie one-pot meal is ready in 30 minutes and perfect for meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6
Course: Main Course, Dinner
Cuisine: American, Tex-Mex
Calories: 295
Ingredients Equipment Method

Ingredients
  

  • 750 g Lean Ground Turkey (93% lean is the "sweet spot" for moisture)
  • 2 tbsp Extra Virgin Olive Oil
  • 1 large Yellow Onion finely chopped
  • 1 Red Bell Pepper diced
  • 3 cloves Garlic minced
  • 400 g can Crushed Tomatoes (Fire-roasted adds the best smoky depth)
  • 1 tbsp Tomato Paste
  • 400 ml Low-Sodium Chicken Broth
  • 1 115g can Diced Green Chillies
  • 2 tbsp Chili Powder
  • 1 tsp Ground Cumin
  • 1 tsp Smoked Paprika
  • 1 tsp Unsweetened Cocoa Powder Our secret for a rich, "mole" finish
  • A pinch of Ground Cinnamon
  • Salt and Black Pepper to taste
  • 3 cups Brown Rice (Low GI for stable blood sugar)

Equipment

  • Large Dutch oven or heavy-bottomed pot
  • Wooden spoon or flat-bottomed spatula (best for deglazing)

Method
 

    Sliced avocado, fresh coriander, and a dollop of Greek yogurt are optional
    PRO TIP!
    Do not skip this! Sautéing spices in oil releases fat-soluble aromatic compounds that stay trapped if added directly to liquid
  1. Heat the olive oil in your Dutch oven over medium heat. Add the chopped onion and bell pepper, sautéing for 5–7 minutes until the vegetables are translucent and soft.
  2. Increase the heat slightly and add the ground turkey. Use your wooden spoon to break the meat into medium-sized chunks. Cook for 5–6 minutes until the turkey is no longer pink and begins to develop golden-brown edges.
  3. Stir in the chilli powder, cumin, paprika, cocoa, and cinnamon. Sauté the meat and spices together for 60 seconds. You’ll know it’s ready when the aroma is highly fragrant.
  4. Pour in the crushed tomatoes, tomato paste, diced green chillies, and chicken broth. Bring the mixture to a boil, then immediately reduce to a simmer.
  5. Cook uncovered for 15–20 minutes, stirring occasionally. You should see small, intermittent bubbles. The chilli is ready when a spoon can stand upright in the pot.
  6. Spoon a generous portion of chilli over a bed of fluffy brown rice. Top with your favourite garnishes and enjoy!