High-Protein Chili

Flat chili usually comes from two skipped steps. First, the beef wasn't properly browned — grey steamed meat has far less flavour than browned meat, because browning creates the Maillard reaction, which produces hundreds of flavour compounds that don't form otherwise. Don't stir constantly; leave the meat alone to brown. Second, the spices and tomato paste weren't cooked before the liquid was added — both need heat to bloom and release their depth. Cook the tomato paste in the dry pan for 2 minutes until it darkens, then add the dry spices and cook for 30 more seconds before pouring in liquid.

Turkey works well and pushes protein even higher since it's leaner. The texture is slightly different — turkey has less fat so the chili will be a bit less rich. To compensate: don't drain any fat after browning turkey (there won't be much), and use a slightly larger amount of chili powder and smoked paprika to make up for the missing fat-carried flavour. Turkey chili also benefits from a tablespoon of Worcestershire sauce or a small amount of beef broth instead of all chicken broth, which adds some of the umami depth that ground beef provides naturally.

Watery chili needs more time and no lid. Simmer uncovered at a steady bubble — liquid evaporates and the chili thickens naturally. For faster results: mash about a quarter of the beans with a fork and stir them back in — bean starch thickens the liquid within 5 minutes. Or stir in a tablespoon of masa harina (corn flour) dissolved in a little cold water. Chili that's too thick is easier: add beef broth or water a quarter cup at a time, stir and simmer 5 minutes before adding more.

The toppings that actually improve the bowl: shredded sharp cheddar (melts into the heat), sliced or pickled jalapeños (freshness and heat), a squeeze of lime (acid cuts the richness), diced white onion (sharpness), and fresh cilantro. Greek yogurt instead of sour cream is a direct substitution with identical cooling effect and slightly less fat. Full-fat Greek yogurt has almost the same tang and texture as sour cream and adds 15g of protein per 100g. Avocado or guacamole does the same job as sour cream but adds healthy fat instead.

Chili in the fridge is good for 5 days. On day two and three the flavours have melded and the spices have fully integrated — most people agree it tastes better than day one. Freeze for up to 3 months in airtight containers. Let it cool completely before freezing; portioning it into individual servings before freezing makes weeknight reheating faster. Thaw overnight in the fridge. Reheat on the stovetop over medium-low heat with a splash of water or broth, stirring occasionally. The texture holds well through freezing.