Taco Tuesday, Upgraded.
The "LDL-Crushing" Skillet.
Flavor isn't the enemy—saturated fat is. We engineered this skillet to scrub cholesterol using black beans and ultra-lean protein without losing the taco punch.
The Lipid Lab
Clinical Nutrition Team
Updated
Jan 2026
Why This Works (The Audit)
Bypassing the "Turkey Trap"
Standard "Ground Turkey" can have as much saturated fat as beef if it includes skin and dark meat. We strictly use 99% Fat-Free or 93% Lean to ensure the liver receptors stay upregulated to clear cholesterol.
The "Bile Acid" Mechanism
Black beans are non-negotiable here. They provide soluble fiber which binds to bile acids (made of cholesterol) in the gut and excretes them. This forces your liver to pull LDL from your blood to make new bile.
Ditching the Yellow Packet
Store-bought seasoning packets are often loaded with maltodextrin, hidden sugars, and hydrogenated oils. Our DIY blend uses pure spices for an anti-inflammatory effect without the additives.
The Recipe
Ingredients
The Skillet Base
- 1 tbsp Extra Virgin Olive Oil (Pompeian)
- 1 lb JENNIE-O 99% Fat-Free Ground Turkey
- 1 White Onion, diced
- 1 Red Bell Pepper, diced
- 1 can (15 oz) Eden Black Beans, rinsed
- 1 cup Frozen Corn
- 1/2 cup Salsa (No added sugar)
DIY Heart-Hero Seasoning
- Chili Powder 1 tbsp
- Ground Cumin 1 tsp
- Smoked Paprika 1 tsp
- Garlic Powder 1 tsp
- Onion Powder 1 tsp
- Dried Oregano 1/2 tsp
- Salt 1/4 tsp
Mix this in a small bowl before cooking!
Instructions
Sauté the Base
Heat olive oil in a large skillet over medium heat. Add diced white onion and bell pepper. Cook 3–4 minutes, stirring, until softened and fragrant.
Brown the Turkey
Add ground turkey to the skillet. Break it up immediately with a spatula and cook 5–6 minutes until no longer pink. (Don't worry if it looks dry initially; the salsa will fix this).
Bloom the Spices
Sprinkle your DIY Heart-Hero Seasoning over the turkey. Add ½ cup water and stir well. Simmer 2–3 minutes until slightly thickened.
The Fiber Boost
Stir in black beans and corn. Cook 2–3 minutes until heated through.
Chef's Tip: Smash a few beans against the side of the skillet to thicken the sauce naturally without cornstarch!
Finish Fresh
Add salsa and sliced jalapeños (if using). Stir and cook 1–2 more minutes. Taste and adjust salt if absolutely needed.
🥑 The Topping Trap: Don't Undo Your Progress
Same tang and creaminess, but with zero sat fat and added protein.
Cheese adds bad fat. Avocado adds phytosterols that block cholesterol absorption.
Corn has a lower glycemic load and fewer processed hydrogenated fats.
🛒 The Lipidologist's Pantry
JENNIE-O Fresh Extra Lean Ground Turkey
99% Fat Free, Breast Meat.
Lipid Lab Note: Ensure it says "Breast" or "99%". 85/15 turkey is a saturated fat trap.
Eden Organic Black Beans
No Salt Added, BPA Free.
Lipid Lab Note: We love Eden for their BPA-free lining and zero added salt, which protects your blood pressure.
Pompeian Smooth EVOO
First Cold Pressed, 68 Fl Oz.
Lipid Lab Note: Cold pressed ensures the antioxidants are preserved. Perfect for the base sauté.
Guerrero White Corn Tortillas
Gluten Free, Soft Taco Size.
Lipid Lab Note: Corn tortillas naturally have drastically less saturated fat and sodium than flour varieties.
Chobani Non-Fat Greek Yogurt
Plain, 32oz.
Lipid Lab Note: The ultimate sour cream swap. You get the cooling tang with zero saturated fat.