Diced turkey breast simmered with kidney beans, tomato, onion and pepper into a chilli, over brown rice. Twenty-five minutes and the most protein of any dinner.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in25 minutes
- Prep7 min
- Cook18 min
- Serves1
Ingredients
- 140 g turkey breast (cooked weight)
- 150 g kidney beans, canned
- 250 g tomatoes, chopped or crushed (canned)
- 60 g onions
- 80 g peppers (bell)
- 8 g olive oil
- 120 g brown rice (cooked weight)
Method
- Dice the turkey, onion and pepper. Drain and rinse the beans. Chop the tomatoes.
- Heat the olive oil in a pan over medium-high heat and cook the turkey for five minutes until no pink remains.
- Add the onion and pepper and cook for four minutes. Stir in a tablespoon of ground cumin and a teaspoon of smoked paprika.
- Add the tomatoes and beans and simmer for eight to ten minutes until thick. Season and serve over the rice.
What this plate gives you
Fifty-nine grams of protein is more than the 56 g a day the RDA gives a 70 kg adult: about 41 g from the turkey breast and 13 g from the beans, which also give most of the 16 g of fibre, more than half a 2,000-calorie day’s 28 g. At 670 calories it is a third of that day, and the fat is 14 g because the turkey is breast and the beans carry none. The turkey is measured cooked; dice about 175 g raw, brown it, and let the chilli simmer until the sauce coats the beans.
Swaps
- Turkey mince for the diced breast: about 5 g more fat.
- Black beans for the kidney beans: the same numbers.
- Half the rice: 60 calories fewer.
Keeping it
Chilli keeps four days in the fridge and is better on the second day. It freezes for three months; thaw in the fridge overnight.
