Diabetic Chili (Printer-Friendly)
Hearty chili with lean turkey, beans, and veggies, low in sugar and high in fiber for balanced meals.
# What You'll Need:
→ Meat
01 - 1 lb lean ground turkey or lean ground beef
→ Vegetables
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 medium green bell pepper, diced
05 - 1 medium red bell pepper, diced
06 - 2 stalks celery, diced
07 - 1 medium carrot, diced
08 - 1 (14 oz) can diced tomatoes, no added sugar
09 - 1 (14 oz) can kidney beans, rinsed and drained
10 - 1 (14 oz) can black beans, rinsed and drained
→ Liquids
11 - 2 cups low-sodium chicken or vegetable broth
→ Spices & Seasonings
12 - 2 tbsp chili powder, no added salt or sugar
13 - 1 tsp ground cumin
14 - 1 tsp smoked paprika
15 - 1/2 tsp ground black pepper
16 - 1/2 tsp dried oregano
17 - 1/4 tsp cayenne pepper (optional)
18 - 1/2 tsp salt, or to taste
→ Optional Toppings
19 - Chopped fresh cilantro
20 - Diced avocado
21 - Plain Greek yogurt (optional substitute for sour cream)
# How to Make It:
01 - Heat a large pot or Dutch oven over medium heat. Add the ground turkey or beef and cook until browned throughout, breaking it up with a wooden spoon, about 5 to 6 minutes. Drain any excess fat if using beef.
02 - Add the diced onion, minced garlic, green and red bell peppers, celery, and carrot to the pot. Sauté for 5 to 6 minutes until the vegetables are softened and fragrant.
03 - Stir in the chili powder, ground cumin, smoked paprika, black pepper, dried oregano, cayenne pepper, and salt. Cook for 1 minute, stirring constantly, until the spices are fragrant and well toasted.
04 - Pour in the diced tomatoes, kidney beans, black beans, and broth. Stir well to combine all components evenly.
05 - Bring the mixture to a gentle boil, then reduce the heat to low and simmer uncovered for 30 minutes, stirring occasionally. Taste and adjust seasoning as needed.
06 - Ladle the chili into bowls and serve hot. Top with chopped cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.
# Expert Advice:
01 -
- It tastes like the chili you grew up on but will not send your blood sugar on a rollercoaster ride afterward.
- The combination of beans and lean protein keeps you full for hours without that heavy sluggish feeling.
02 -
- Do not skip rinsing the beans because the liquid in the can makes the chili cloudy and slightly metallic tasting.
- Checking your chili powder and tomato labels for hidden sugar is the single most important step for keeping this diabetic friendly.
03 -
- Toss a handful of chopped spinach or kale into the pot during the last ten minutes of simmering for extra fiber and nutrients that nobody will even taste.
- Let the chili rest off the heat for five minutes before serving because the flavors concentrate and the texture settles into something truly special.