Turkey Chilli with Rice and Avocado Salsa


Jaime Rose Chambers


Turkey Chilli: 

500g turkey (or chicken breast) mince 

1 medium onion, peeled and finely diced 

1 medium carrot, peeled and finely diced 

1 stalk of celery, finely diced 

½ medium red capsicum, deseeded and finely diced 

½ large zucchini, finely diced 

2 tsp minced garlic (or 2 cloves of garlic, crushed or finely diced) 

1 tsp dried oregano 

2 tsp sweet paprika 

2 tbsp low sugar BBQ sauce  

2 tbsp tomato concentrate  

1 x 400g can of red kidney or black eye beans, drained and rinsed well  

2 x 400g cans of crushed or diced tomatoes 

1 tsp chilli powder (optional) 

Avocado Salsa: 

2 medium ripe avocadoes 

1 lime 

To Serve: 

1 ½ cups of brown or basmati rice 

Extra virgin olive oil 

Sea salt 

Freshly ground pepper 



  1. For the turkey chilli: heat a large frypan to medium heat and add 2 tbsp olive oil. Sauté onion, carrot and celery with a pinch of salt and good grind of pepper for around 3 minutes until soft. Then add the capsicum, zucchini and garlic, stir well and cook for another 1-2 minutes.  

  1. Add the turkey mince and break up with a wooden spoon as it cooks. Once the turkey mince is brown, add the oregano, paprika, BBQ sauce and tomato concentrate and stir together well and allow to cook for a couple of minutes. 

  1. Add beans and canned tomato, then fill each can halfway with water and add to the turkey mix. Stir well. 

  1. Bring turkey chilli to a bubble, then turn down heat to low and place the lid on ajar. Allow to simmer away for around 30 minutes. Add small splashes of water at any point if you notice the mixture becoming too dry or catching on the bottom of the pan. 

  1. Cook rice according to packet instructions – I like using the absorption method. 

  1. Peel and remove the seed of the avocado and dice into 1cm pieces and place in a small bowl with the juice of a lime and a good pinch of salt. Stir together gently. 

  1. Serve in a bowl starting with the rice, then top with the chilli. Serve with a few spoons of avocado salsa, as well as any of the following: dollop of Greek yoghurt, a sprinkle of grated tasty cheese, pickled jalepenos, fresh coriander, handful of tortilla chips and chilli sauce. 

Jaime Rose Chambers

Please note: Jaime's blog is general advice only. For further information on this topic, please consult your healthcare professional.


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