Diabetic Chili
A hearty and healthy chili packed with lean protein and fiber-rich beans, perfect for managing blood sugar while satisfying your taste buds.
Ingredients
Main Ingredients
- 500 g lean ground turkey or 93% lean ground beef Feel free to substitute ground chicken for turkey.
- 1 tbsp olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 large bell peppers, diced
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 can diced tomatoes (no sugar added)
- 1 cup low-sodium chicken or beef broth
- 2 tbsp tomato paste
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp oregano
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper optional, for heat
- Salt and black pepper, to taste
Optional Toppings
- shredded cheddar cheese
- Greek yogurt (as a sour cream substitute)
- sliced avocado
- fresh cilantro
- diced jalapeño
- lime wedges
Instructions
Sautéing
- Heat olive oil in a large pot or Dutch oven over medium-high heat. Add ground turkey or beef, breaking it up with a spoon. Cook for 5–6 minutes until browned and no longer pink.
Adding Veggies
- Incorporate diced onion and bell peppers. Cook for 4–5 minutes until the onion is soft and translucent. Add minced garlic, stirring until fragrant (about 30 seconds).
Spice It Up
- Add chili powder, cumin, smoked paprika, oregano, garlic powder, cayenne, salt, and pepper. Stir for 1 minute to let the spices bloom.
Combine the Sauces
- Pour in the diced tomatoes and their juices, tomato paste, and broth. Stir until mixed.
Add the Beans
- Mix in the drained kidney and black beans, ensuring they’re well coated.
Simmer to Perfection
- Bring to a gentle boil, then reduce heat to low. Let the chili simmer uncovered for 20–25 minutes, stirring occasionally until thickened.
Final Adjustments
- Taste your chili and adjust seasoning as needed. A squeeze of lime juice can brighten the flavor.
Serve
- Ladle hot chili into bowls and top with Greek yogurt, cheese, avocado, cilantro, or jalapeño.
Notes
Store leftovers in airtight containers in the refrigerator for up to 4 days. This chili freezes well for up to 3 months. To enhance flavor, consider adding fresh herbs like oregano or thyme when it simmers.
Per serving: 18g net carbs, 24g protein, 10g fat, 284 calories. Calculated from the ingredient list.