White Bean Turkey Chili

"White Bean Turkey Chili" lands at 30g of protein for 307 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent and spicy, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• olive oil spray
• 2 small onions (chopped)
• 5 garlic cloves (chopped)
• 3 pounds 93% lean ground turkey
• 1 4.5 ounce can diced green chilies
• 1/2 teaspoon kosher salt
• 1/2 tablespoon cumin
• 1/2 tablespoon oregano
• 2 teaspoons chili powder (to your taste)
• 1/2 to 2 teaspoons crushed red pepper flakes (to your taste)
• 1 bay leaf
• 4 15.5 ounce cans of cannellini or navy beans (rinsed and drained)
• 2 cups chicken broth
• 1/2 cup reduced-fat sour cream or Greek yogurt
• Monterey Jack or Pepper Jack Cheese (shredded)
• diced avocado
• cilantro
• sliced jalapeno
• Greek yogurt or sour cream
• chopped scallions

Method

1. 1Set a large heavy pot or Dutch oven over medium heat and, once hot, coat with oil spray.
2. 2Add the onion and garlic and cook until soft, 4, 5 minutes.
3. 3Add the turkey and cook, breaking it up, until cooked through and no longer pink, about 5 minutes.
4. 4Stir in the diced green chilies, salt, cumin, oregano, chili powder and red pepper flakes, and cook 2 minutes.
5. 5Purée one can of beans with 1 cup of the broth in a blender, then add it to the pot along with the remaining beans, broth and the bay leaf; bring to a boil.
6. 6Cover, drop to a simmer, and cook 30, 35 minutes, stirring now and then, until thickened and the flavors come together.
7. 7Stir in the sour cream and cook another 4, 5 minutes, then adjust the seasoning to taste.
8. 8Serve with your favorite toppings.
9. 9Slow cooker: follow steps 1, 5 but cut the broth to 1 1/2 cups, then transfer everything to the slow cooker for 8 hours on low.
10. 10Instant Pot: use an 8-quart (or halve the recipe), reduce the broth to 1 1/2 cups, and cook on high pressure for 25 minutes.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day, better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 30g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80, 120g protein target.