Anabolic Chili

IT’S BULKING SOUP SEASON (one-pot low-cal high-protein chili!) Makes 6 servings. Macros per serving: 402 cal • 48g P • 41g C • 8g F

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Ingredients

• 1lb lean ground beef (I used 93/7)
• 1lb lean ground turkey (99/1)
• 2 cups beef bone broth
• 1 yellow onion, diced
• 1 bell pepper, diced (or more, if you want)
• 2 cans diced green chilis (the small cans)
• 1 can tomato sauce (regular-can sized)
• 1 can crushed tomatoes (regular-can sized)
• 2 cans tri-bean blend, drained and rinsed (or your favorite other beans, regular-can sized)
• Olive oil (just a little for sautéing)
• Salt, pepper, cumin, chili powder, etc (or a pre-made chili/taco seasoning)

Instructions

1. In a dutch oven (or other big-ass pot) over medium-high heat, add olive oil and sauté your peppers and onions (and any other veggies you might want) for a few minutes until slightly browned. Salt & pepper to taste.
2. Add beef bone broth, turn heat to high, and let it cook until fully reduced. Stir occasionally.
1. Note: if you want a soupier chili, skip this step, and add the bone broth later at the same time as your tomato sauce.
3. Reduce heat to medium-high, add your ground beef and ground turkey. Break it all apart and season with salt, pepper, cumin, chili powder, and paprika (or, use a pre-made chili seasoning that you like). Cook until nicely browned.
4. Add in your tomato sauce, crushed tomatoes (no need to drain), diced green chilis, and beans (drain and rinse the beans!). Stir and bring to a boil. Season again to taste.
5. Reduce heat to low. Cover and let simmer for ~30min to an hour.
6. Enjoy! Top with your favs - I like to add fat free cheese, pickled jalepeños, and a little bit of fat free greek yogurt. Maybe even some Quest Chips on the side.

Tips & Tricks

• If you want your chili on the soupier side (I do not), wait and add the bone broth at the same time as your tomato sauce. Just sauté the veggies and add your meat to cook right after.
• Didn’t see this before you cooked, but still want it soupier? Just add some water while you simmer, but make sure to taste & season as needed
• Bulking? Use 2lb of less-lean ground beef instead of the lean turkey/beef combo
• Get one of those veggie chopper things and this recipe becomes virtually zero effort
• The serving sizes here fit perfectly into little 16oz deli containers for storage
• This recipe can be stored in the fridge or freezer, I’ve been using it as a cold-weather meal prep.
• You don’t need a dutch oven, it doesn’t really add any value, but I think it’s fun to cook in it (I have this 6qt one)

Macro Breakdown