Slow Cooker Turkey Chili

405 minGluten-freeLuteal phaseSlow cookerMuscle preservationMeal prep friendlyGut health

Servings:

Ingredients

—500 g Turkey mince
—400 g Red kidney beans (canned)
—400 g Tomatoes in their own juice
—1 Onion
—1 tsp Ground chili powder
—1 tsp Cumin
—2 Garlic cloves

Method

01Brown the mince with the onion and garlic in a pan, 5 minutes.
02Transfer to the slow cooker with the beans, tomatoes and spices.
03Cook on LOW for 6–7 hours.
04Season with salt to taste.
05Serve warm.

Why this works

Turkey is a lean source of complete protein that supports muscle protein synthesis. Beans add fibre, which supports a healthy gut microbiome, along with plant protein.

Sources

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease — Cell Host & Microbe, 2018 Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Meal Prep Tips

Storage: Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Reheating: Reheat gently in a pan over medium heat with a splash of water or stock, or in the microwave in short bursts, stirring in between.

Pairing: Pairs well with rice, cornbread, or a dollop of yogurt and avocado on top.

Nutrition (per serving)

360

kcal

34g

protein

12g

fat

30g

carbs

7.5g

fiber