Turkey Chilli - meal prep recipe
High in natural protein, packed with fibrous grains, pulses and veg, wonderful to eat and easy to measure. This delicious dish should be part of your meal prep routine. Like every dish on our meal prep menu (click opens new window), the turkey chilli comes in different forms (with dietician designed macros for goal-oriented meal plans). The recipe below is designed for a healthy balanced diet. For those who would prefer their meals’ nutritional profiles to fulfil specific goals such as weight loss, order here (click opens new window) or Facebook message us using the orange icon in the bottom right to find out more.
Macros of your meal prep (per dish; weighed and split evenly)
575 kcal | 15g of fat | 70g of carbs | 40g of protein | 10.1g of fibre
Ingredients (preps 4 of your weekly meals)
- Turkey thigh mince at 7% fat not the lean one at 2% (480g)
- Kidney beans (soaked and drained weight of 100g)
- Black Beans (soaked and drained weight of 100g)
- Tinned chopped tomatoes (400g)
- Olive oil (20ml)
- Red onion (100g)
- Bell pepper (de-cored and seeded – 4g grams)
- Feta cheese (genuine feta cheese, not a low-fat alternative, 48g)
- Brown basmati rice (pre-cooked weight of 276 g)
- 1 tsp of cacao powder
- 1 tsp paprika
- .25 tsp of cumin
- .5 tsp of oregano
- .25 tsp of coriander
- .125 tsp of chipotle chilli flakes (can add more but if you like spice)
- 2 cloves of garlic
- Cracked black pepper (to taste)
- Dice your pepper and red onion into small squares the size of a pea. Preheat your saucepan, before you add your oil (to stop the oil overheating, thus keeping it healthy). Once the oil, has been added and swished around the pan, add your chopped onions and peppers and sweat them out for a couple of minutes.
- Next add your minced turkey; turn up the heat and break up in the pan. You need to brown the turkey to bring out the flavour. Once nearly browned, turn the heat back down to a medium, get all your spices in along with the 2 garlic cloves (crushed or finely sliced). Keep stirring until the meat is coated.
- Add your chopped tomatoes and turn the heat down to stop it spitting. Reduce (cook out the water from the tomatoes) for as long and slow as you have time for. When the chilli looks close to finished in its reduction add a shot of water and then add the soaked, washed and drained beans. It should take about another 10 minutes but keep your eye on it and stir to stop the bottom burning. PLEASE NOTE THAT WE HAVE NOT ADDED ANY SALT FOR SEASONING. YOU CAN IF YOU WANT BUT THE TOMATOES ARE HIGH IN SODIUM ALREADY AND ONCE REDUCED, SHOULD BE FULL OF FLAVOUR.
- In the meantime, while you are waiting for the chilli to reduce, you need to cook your rice. Soak the rice in cold water for 10 minutes then wash it thoroughly (we do 3 cycles of adding and draining fresh water). Once washed and drained, add fresh water to just over double the amount of rice (eye measurement should be fine). Get it on full heat then when it starts bubbling, turn the heat right down and add the lid. (again, we don’t add salt because of our clientele’s different sodium level requirements – you can if you want). After 15 minutes on low heat, simply turn the heat off. Do not take the lid off (if you do, just to check, then blast it on the heat for 30 seconds to get the temperature up). Leaving the lid on for 20 minutes ensures the rice steams itself and absorbs the water evenly, giving it a fluffy finish.
- Weigh your batch total of finished chilli, weigh your batch total of rice. Divide the total weight by 4 and add this much to each dish. Leave the lids off to let them cool down a bit. Sprinkle the feta cheese on top and once they are cool enough, get them in the fridge. It’s important to try and cool your rice dishes as quick as possible to keep your meal prep hygienic if you are eating it 3 days later. You may wish to cool your ingredients down before dishing up (this is what we do in a blast chiller for example).
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