Diabetic Friendly Chili (Printer-friendly)
Hearty low sugar chili with lean turkey, beans, and vegetables for a balanced meal.
# What You 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 & 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, breaking it apart 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.
03 - Stir in the chili powder, ground cumin, smoked paprika, black pepper, dried oregano, cayenne pepper, and salt. Cook for 1 minute until fragrant, stirring constantly to prevent burning.
04 - Add the diced tomatoes, kidney beans, black beans, and broth. Stir well to combine all ingredients evenly.
05 - Bring 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, garnished with fresh cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.
# Expert Tips:
01 -
- The fiber from three different beans keeps you full for hours without the crash that usually follows a heavy meal.
- Smoked paprika and cumin trick your palate into thinking this is far more indulgent than it actually is.
02 -
- Adding the spices directly to the hot meat and vegetables rather than dumping them into the liquid later is what gives this chili its depth.
- If you stir in a handful of chopped kale or spinach during the last ten minutes of simmering, it nearly dissolves into the broth and adds nutrients without anyone noticing.
03 -
- Letting the chili rest off the heat for ten minutes before serving allows the flavors to fully develop and the broth to thicken naturally.
- Check every canned and packaged ingredient label for hidden sugars, especially broth and diced tomatoes, because those sneak attacks add up fast.