Here’s a high-protein, bodybuilder-friendly recipe for Turkey Chili with a Side of Cornbread
a hearty, nutrient-packed meal loaded with lean protein, fiber, and complex carbs to fuel muscle growth and recovery!
Ingredients
For the Turkey Chili:
- 1 lb (450g) lean ground turkey (93% lean)
- 1 onion (diced)
- 3 garlic cloves (minced)
- 1 bell pepper (diced)
- 1 can (15 oz) black beans (rinsed and drained)
- 1 can (15 oz) kidney beans (rinsed and drained)
- 1 can (28 oz) crushed tomatoes (no added sugar)
- 1 cup low-sodium chicken broth
- 2 tbsp chili powder
- 1 tbsp cumin
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper (optional, for heat)
- Salt and pepper (to taste)
- Optional toppings: Greek yogurt, avocado, cilantro
For the Cornbread:
- 1 cup whole-grain cornmeal
- 1/2 cup whole-wheat flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 cup unsweetened almond milk (or low-fat milk)
- 1/4 cup unsweetened applesauce (or 1 egg for binding)
- 1 tbsp honey (optional)
Instructions
1. Cook the Turkey Chili:
- In a large pot, sauté onion, garlic, and bell pepper over medium heat until softened (~5 minutes).
- Add ground turkey and cook until browned (~6-7 minutes). Drain excess fat if needed.
- Stir in beans, tomatoes, broth, chili powder, cumin, smoked paprika, cayenne, salt, and pepper.
- Simmer uncovered for 25-30 minutes, stirring occasionally.
2. Bake the Cornbread:
- Preheat the oven to 375°F (190°C). Grease a 9x9-inch baking dish.
- In a bowl, mix cornmeal, flour, baking powder, baking soda, and salt.
- Add almond milk, applesauce (or egg), and honey (if using). Stir until just combined.
- Pour into the baking dish and bake for 18-20 minutes until golden and a toothpick comes out clean.
3. Assemble the Meal:
- Serve the chili with a square of cornbread. Top with Greek yogurt, avocado, or cilantro if desired.
Macros (Per Serving – Chili + Cornbread)
- Calories: ~450-500 kcal
- Protein: ~35g (turkey + beans)
- Carbs: ~55g (beans + cornbread)
- Fats: ~10g (turkey + almond milk)
Why This Meal is Great for Bodybuilders
- Lean Protein: Ground turkey and beans provide a double dose of muscle-building protein and fiber.
- Complex Carbs: Cornbread and beans offer sustained energy for workouts and recovery.
- Metabolism-Boosting Spices: Chili powder and cumin enhance flavor while supporting fat metabolism.
- Nutrient-Dense: Tomatoes and bell peppers add vitamins (A, C) and antioxidants.
Pro Tips
- Meal Prep: Freeze chili portions for quick meals. Cornbread stays fresh for 3 days in the fridge.
- Lower Carbs: Swap cornbread for a side of roasted veggies or cauliflower rice.
- Boost Protein: Stir 1/2 cup cooked quinoa into the chili or add a scoop of protein powder to the cornbread batter.
- Extra Flavor: Add diced jalapeños to the chili or a sprinkle of shredded cheese on the cornbread.
Enjoy this cozy, protein-packed meal to fuel your gains and keep your diet on track! 🍲🌽💪