Low-Calorie Turkey Chilli
A lean, one-pot chilli that is high in protein and fibre but gentle on calories. Comforting and filling, and easy to tolerate on a reduced appetite.
Why this works on GLP-1
Lean turkey mince delivers plenty of protein for very few calories, which matters on GLP-1 medication where appetite is lower and protein is easy to miss. Protein helps protect lean muscle during weight loss, and the kidney beans add fibre that supports fullness and digestion.
The vegetables bring bulk and nutrients without much calorie cost, so you get a satisfying, hearty bowl for a modest amount of energy. It also keeps well, making it a useful batch-cook for days when cooking feels like too much.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Turkey mince, lean93% or 99% lean for the lowest calories 150 g
- Kidney beansTinned, drained and rinsed 120 g
- Chopped tomatoesTinned 200 g
- OnionFinely chopped ½ medium
- PeppersAny colour, diced 1 medium
- GarlicMinced 1 clove
- Chilli powder and cuminPlus salt and pepper to taste 1 tsp each
- Olive oilFor the pan 1 tsp
- Optional extra vegCourgette, mushrooms, carrot or celery to bulk it out to taste
Method
Soften the vegetables. Heat 1 tsp of olive oil in a saucepan over medium heat. Add the onion and peppers (plus any optional veg) and cook for 3 to 4 minutes until they begin to soften. Add the garlic and cook for another minute.
Brown the turkey. Push the veg to one side, add the turkey mince, and break it up with a spoon. Cook for 4 to 5 minutes until no longer pink, seasoning with a little salt and pepper.
Add the spices. Stir in the chilli powder and cumin and cook for about 30 seconds, until fragrant. This wakes up the spices before the liquid goes in.
Simmer. Add the chopped tomatoes and kidney beans. Stir together, bring to a gentle simmer, then reduce the heat and cook uncovered for 15 to 20 minutes, stirring occasionally, until thickened. Add a splash of water if it gets too dry.
Taste and serve. Adjust the seasoning, then serve on its own or over a small portion of rice or cauliflower rice. Eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per serving
Makes one generous serving. Figures vary with the leanness of the mince and how much extra veg you add. Using 99% lean turkey lowers the fat and calories further.
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