High Protein Turkey Chili (No Beans, Big Volume)

Ingredients

• 1 large Onion (peeled and diced using tic‑tac‑toe method)
• 1 large Green Bell Pepper (seeded and diced)
• 3 cloves Garlic (peeled and minced)
• 2 pieces Chipotle Pepper in Adobo Sauce (finely chopped; use the sauce as well)
• 2 tablespoons Tomato Paste (tube version preferred)
• 1 pound Extra Lean Ground Turkey (99% lean, frozen or fresh)
• 1 can Petite Diced Tomatoes (14.5 oz, undrained)
• 2 cups Low‑Sodium Chicken Broth (adjust for desired thickness)
• 1 cup Canned Corn (drained)
• 2 cups Kale (finely chopped; pre‑cut bag works well)
• 1 teaspoon Olive Oil (for sautéing vegetables)
• 2 tablespoons Chili Powder
• 1 teaspoon Oregano
• 1/2 teaspoon Cumin
• 1/2 teaspoon Onion Powder
• 1/2 teaspoon Smoked Paprika (adds smoky depth; regular paprika works too)
• to taste Salt
• to taste Black Pepper
• 2 tablespoons Greek Yogurt (for topping; optional)
• 2 tablespoons Shredded Cheddar Cheese (for topping; optional)
• 2 stalks Scallions (thinly sliced for garnish)

Instructions

1. Prep the vegetables

   Dice the onion using the tic‑tac‑toe method, dice the bell pepper, and mince the garlic. Rough‑chop the chipotle peppers.

   Time: PT5M

2. Sauté aromatics

   Heat the large pot over medium heat, add 1 tsp olive oil, then add the onion, bell pepper, and garlic. Sprinkle with a pinch of salt and sauté until softened, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Toast the spices

   Stir in chili powder, oregano, cumin, onion powder, and smoked paprika. Cook, stirring constantly, for 1 minute until fragrant.

   Time: PT1M

   Temperature: Medium heat

4. Add chipotle and tomato paste

   Add the chopped chipotle peppers with a spoonful of their adobo sauce and the tomato paste. Stir until the paste melts into the vegetables.

   Time: PT2M

   Temperature: Medium heat

5. Brown the turkey

   Add the 1 lb extra‑lean ground turkey. Break it up with a wooden spoon or meat chopper and cook until no longer pink, about 5‑7 minutes.

   Time: PT7M

   Temperature: Medium heat

6. Add tomatoes and broth

   Stir in the canned diced tomatoes (with juices) and 2 cups chicken broth. Mix well.

   Time: PT2M

   Temperature: Medium heat

7. Incorporate corn and kale

   Add the drained corn and chopped kale. Stir until kale is evenly distributed.

   Time: PT1M

   Temperature: Medium heat

8. Simmer

   Bring the mixture to a gentle rolling boil, then reduce to a low simmer. Cook 10‑15 minutes, stirring occasionally, until the greens are tender and flavors meld.

   Time: PT15M

   Temperature: Low simmer

9. Serve and garnish

   Ladle chili into bowls and top with a dollop of Greek yogurt, shredded cheese, and sliced scallions if desired.

   Time: PT1M

Nutrition Facts

Calories

190

Protein

30 g

Carbohydrates

15 g

Fat

5 g

Fiber

4 g

Ingredient Substitutions

• Instead of Green Bell Pepper: red bell pepper, yellow bell pepper, any color pepper
• Instead of Garlic: 1 tsp garlic powder
• Instead of Chipotle Pepper in Adobo Sauce: smoked paprika, cayenne pepper
• Instead of Tomato Paste: crushed tomatoes (use 1/4 cup)
• Instead of Extra Lean Ground Turkey: ground chicken, lean ground beef, ground bison
• Instead of Petite Diced Tomatoes: regular diced tomatoes, crushed tomatoes
• Instead of Low‑Sodium Chicken Broth: vegetable broth, water with extra spices
• Instead of Canned Corn: frozen corn, fresh corn kernels
• Instead of Kale: spinach, Swiss chard
• Instead of Olive Oil: vegetable oil, canola oil
• Instead of Smoked Paprika: regular paprika
• Instead of Greek Yogurt: sour cream, plain yogurt
• Instead of Shredded Cheddar Cheese: Monterey Jack, vegan cheese
• Instead of Scallions: chives

Equipment Needed

• Large Pot
• Chef's Knife
• Cutting Board
• Wooden Spoon
• Measuring Spoons
• Meat Chopper (optional) (optional)
• Ladle (optional)

Critical Steps — Do Not Skip

• Properly dice the onion using the tic‑tac‑toe method to save prep time.
• Sauté vegetables with salt to draw out moisture before adding spices.
• Toast spices early to develop deep flavor.
• Brown the turkey until fully opaque to ensure safety and texture.
• Simmer long enough for kale to wilt and flavors to integrate.

Chef Tips from the Video

• Use tomato paste in a tube to avoid waste and easy storage.
• A meat chopper (or a sturdy spoon) speeds up breaking up ground meat in the pot.
• Add extra vegetables like zucchini or carrots for even more volume without many extra calories.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days.

Freezer: Freeze in portion‑size bags for up to 3 months.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Double the recipe and freeze individual portions; reheat gently on the stove.
• Cool the chili completely before transferring to containers to avoid condensation.
• Store toppings (yogurt, cheese, scallions) separately for freshness.

Frequently Asked Questions