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I Kiana-fied my family's chili recipe to make it a muscle building protein dream.

Kiana's Muscle Up Award Winning Chili


I love using the slow cooker! It's like the chef is cooking when I come home! The house smells so good and the food is tender. Come home to dinner already done and ready for your family. High in protein. Simple and easy. Terrific for leftovers.


  • 2 lbs. ground turkey or beef extra lean
  • 1 tbsp. vegetable oil
  • 1/4 small onion diced
  • 1 large can diced tomatoes
  • 2 cans kidney beans drained and rinsed
  • 2 cans black beans drained and rinsed
  • 2 tbsp. chili powder
  • 1/2 tsp. garlic powder
  • 1 tsp. ground cumin
  • salt and pepper to taste
  • 1 tsp. red chili flakes optional


  1. Brown onion in vegetable oil. Add ground meat, brown and drain excess oil. Spray a slow cooker with non-stick oil. Add browned meat and all other ingredients. Stir gently to incorporate ingredients, trying not to crush the beans. Cook for approx. 7 hours on low, or 4 hours on high. The longer the chili cooks, the better it will taste! Serve with a green salad and a few corn chips. Tip: put leftovers into individual sized containers for an easy mini-meal!


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