Chili (diabetic)
Printed from Inclusive Kitchen — Chili
Chili is a beloved dish that has roots in the American Southwest, often associated with cowboy culture and communal gatherings. This diabetic-friendly version maintains the rich, savory flavors of traditional chili while making thoughtful ingredient swaps to keep sugar and carbs in check. By using lean ground turkey or chicken instead of beef and incorporating plenty of beans and vegetables, this recipe ensures you can enjoy a hearty bowl without the guilt.
The beauty of chili lies in its versatility; you can customize it to suit your taste buds while still adhering to dietary needs. This version uses spices like cumin and chili powder to create a robust flavor profile, while diced tomatoes and bell peppers add freshness and texture. And let’s not forget the beans! They not only provide protein but also contribute to the dish's heartiness.
As you prepare this chili, remember that the key to a great dish is patience. Allowing the flavors to meld together during the simmering process is essential. So, while you might be tempted to rush through, take a moment to enjoy the aromas wafting through your kitchen. After all, good things come to those who wait—unless you’re waiting for a pot of chili to cool down, in which case, you might want to grab a spoon and dig in!
Ingredients
- 1 pound lean ground turkey
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 medium bell pepper, diced
- 3 cloves garlic, minced
- 28 ounces canned diced tomatoes
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup water or low-sodium broth
Instructions
- Gather your ingredients and equipment. You will need a large pot or Dutch oven, a cutting board, and a sharp knife for chopping.
- Heat the olive oil in the pot over medium heat. Once the oil shimmers, add the diced onion and bell pepper, cooking for about 5 minutes until softened.
- Add the minced garlic to the pot and sauté for an additional 1-2 minutes. You want the garlic fragrant but not browned, as burnt garlic can turn bitter.
- Increase the heat to medium-high and add the ground turkey. Cook for about 5-7 minutes, breaking it apart with a spoon until it’s no longer pink.
- Stir in the chili powder, cumin, salt, and black pepper. This step is crucial as it allows the spices to bloom, enhancing the overall flavor of the dish.
- Pour in the canned diced tomatoes, kidney beans, and black beans. Stir everything together, ensuring the spices are well distributed.
- Add 1 cup of water or low-sodium broth to the pot. This will help create a nice consistency; adjust the amount based on your desired thickness.
- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30-40 minutes, stirring occasionally.
- Taste the chili after about 30 minutes. Adjust seasoning if necessary, adding more salt or spices according to your preference.
- Once the chili has thickened and the flavors have melded, remove it from heat. Let it sit for about 5 minutes before serving.
- Serve the chili hot, garnished with fresh herbs or a dollop of Greek yogurt if desired. This adds a nice creaminess without the extra sugar.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove over low heat, adding a splash of water if needed.
Nutrition (per serving)
- Calories: 250
- Carbs g: 30
- Protein g: 25
- Fat g: 7
- Sugar g: 4
