Diabetic Chili (Printer-friendly)
Hearty chili with lean turkey, beans, and veggies, low in added sugars for a balanced meal.
# What You’ll Need:
→ Meats
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 and 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 Guide:
01 - Heat a large pot or Dutch oven over medium heat. Add the ground turkey or beef and cook for 5 to 6 minutes, breaking it apart with a wooden spoon, until fully browned throughout. Drain any excess fat if using beef.
02 - Add the diced onion, minced garlic, green bell pepper, red bell pepper, celery, and carrot to the pot. Sauté for 5 to 6 minutes, stirring occasionally, until the vegetables have softened and the onions turn translucent.
03 - Stir in the chili powder, ground cumin, smoked paprika, black pepper, dried oregano, cayenne pepper (if using), and salt. Cook for about 1 minute, stirring constantly, until the spices are fragrant and well incorporated.
04 - Pour in the diced tomatoes with their juices, followed by the rinsed kidney beans, black beans, and broth. Stir everything together thoroughly to combine.
05 - Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 30 minutes, stirring occasionally, until the flavors meld and the chili thickens to your liking. Taste and adjust the seasoning as needed.
06 - Ladle the chili into bowls and serve hot. Garnish with chopped fresh cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.
# Expert Advice:
01 -
- You get all the deep, smoky comfort of traditional chili without the sugar crash that follows most recipes.
- The fiber from three different beans keeps you full for hours, which makes portion control almost effortless.
02 -
- Do not walk away while toasting the spices, because they can go from fragrant to burnt in seconds and there is no coming back from that.
- Rinsing the beans until the water runs completely clear eliminates the cloudy, starchy liquid that can make chili taste muddy.
03 -
- If you have the time, make this chili a day ahead and reheat it, because patience rewards you with a depth of flavor that no amount of extra spices can replicate on day one.
- A square of dark chocolate stirred in during the last five minutes of simmering adds a richness that nobody can identify but everyone notices.