Are you craving a hearty, delicious chili that doesn't compromise your health goals? Look no further! This Diabetic Chili with Beans is a game-changing recipe that proves healthy eating can be incredibly satisfying and packed with flavor. Imagine a warm, comforting bowl of chili that not only tantalizes your taste buds but also supports your dietary needs - this recipe is about to become your new go-to meal that will have everyone asking for seconds!
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 1 lb lean ground turkey
- 1 can kidney beans, drained
- 1 can black beans, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
Instructions
- Prepare all ingredients by washing and chopping the onion, mincing the garlic, and draining the beans thoroughly.
- Heat a large non-stick skillet or Dutch oven over medium-high heat. Add the lean ground turkey and cook, breaking it apart with a wooden spoon, until the meat is completely browned and no pink remains.
- Add chopped onions and minced garlic to the skillet with the ground turkey. Sauté for 3-4 minutes until the onions become translucent and fragrant.
- Sprinkle chili powder, cumin, salt, and pepper over the meat and onion mixture. Stir well to distribute the spices evenly and cook for an additional 1-2 minutes to enhance the flavor.
- Add the drained kidney beans, black beans, and diced tomatoes to the skillet. Stir all ingredients together until well combined.
- Reduce heat to low, cover the skillet, and let the chili simmer for 30-35 minutes, stirring occasionally to prevent sticking and ensure even heating.
- Taste and adjust seasoning if needed, adding more salt, pepper, or spices to suit your preference.
- Remove from heat and let the chili rest for 5 minutes before serving to allow flavors to meld together.
- Serve hot in bowls, optionally garnishing with fresh herbs like cilantro or a small amount of low-fat Greek yogurt.
Tips
- Choose Lean Protein: Using lean ground turkey keeps the fat content low while providing excellent protein.
- Bean Variety Matters: Mixing kidney and black beans provides extra nutrients and helps stabilize blood sugar levels.
- Spice is Your Friend: Don't be shy with spices like chili powder and cumin - they add depth without adding calories.
- Low and Slow: Simmering the chili on low heat allows flavors to develop and ingredients to become tender.
- Portion Control: This recipe yields 6 servings, making it perfect for meal prepping and maintaining consistent portion sizes.
- Optional Healthy Toppings: Consider garnishing with fresh herbs or a small dollop of Greek yogurt instead of sour cream to keep it diabetes-friendly.
- Make-Ahead Friendly: This chili tastes even better the next day, so don't hesitate to prepare it in advance!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 25g
Protein: 22g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 55mg
