Turkey and Bean Chili Rice Bowls

Instructions

1. 1

   Use a 1000-watt microwave on HIGH (100% power) for all heating. Finely dice the onion and bell pepper and mince the garlic. Drain and rinse the kidney beans, then measure 240 g drained beans. Use a mild chili seasoning blend for the chili powder.

2. 2

   Combine the onion, bell pepper and olive oil in a wide 3-liter microwave-safe casserole. Cover with a vented microwave-safe lid and microwave for 4 minutes, stirring and rotating the casserole halfway through. Open the lid away from your face to release steam.

3. 3

   Add the turkey, garlic, chili powder, cumin and salt. Break the turkey into small pieces and mix thoroughly. Cover with the vented lid and microwave for 3 minutes. Stir thoroughly, breaking up clumps and moving the outer portions into the center, then rotate the casserole and microwave for another 3 minutes. Check several locations with a food thermometer; the turkey must reach 165°F/74°C throughout. If needed, continue in 1-minute intervals, stirring and checking after each. Let stand covered for at least 3 minutes.

4. 4

   Stir the kidney beans and crushed tomatoes into the turkey. Cover with the vented lid and microwave for 4 minutes. Stir thoroughly, rotate the casserole and microwave for another 3 minutes. Check that the chili reaches 165°F/74°C in several places, continuing in 1-minute intervals with stirring if necessary. Leave covered to stand for at least 3 minutes while heating the rice.

5. 5

   Cook the white rice in a 1.5-liter microwave-safe bowl according to the package directions. Let stand covered for 5 minutes, then fluff.

6. 6

   Divide the hot rice among four bowls. Stir the rested chili and spoon it evenly over the rice. Serve immediately.