Diabetic Chili (Printable)
Hearty chili with lean turkey, beans, and vegetables, low in added sugars for blood sugar friendly meals.
# 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)
# How-To:
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 and fragrant.
03 - Stir in the chili powder, cumin, smoked paprika, black pepper, oregano, cayenne pepper, and salt. Cook for 1 minute, stirring constantly, until the spices are fragrant and well distributed.
04 - Pour in the diced tomatoes, kidney beans, black beans, and broth. Stir well to combine all ingredients 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 the 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 Tips:
01 -
- It delivers every bit of the hearty, stick to your ribs satisfaction of traditional chili without sending your blood sugar on a rollercoaster.
- The combination of two types of beans and lean protein keeps you full for hours, which means no mysterious late night kitchen raids.
02 -
- Do not skip the step where you toast the spices for a minute before adding liquid, because raw chili powder tastes flat and dusty otherwise.
- Adding a handful of chopped spinach or kale in the last ten minutes of simmering boosts the fiber dramatically without changing the flavor.
03 -
- Let the chili rest off the heat for ten minutes before serving because it thickens naturally and the flavors come alive in a way they just do not when it is bubbling hot.
- If you want a thicker chili without adding carbs, mash about half a cup of the beans against the side of the pot during the last few minutes of simmering.