Diabetic Chili (Print Version)
Hearty low sugar chili with lean turkey, beans, and fresh vegetables 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 & 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 (instead of 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 up with a wooden spoon, about 5 to 6 minutes. Drain any excess fat if using beef.
02 - Add the onion, 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, cumin, smoked paprika, black pepper, oregano, cayenne, and salt. Cook for 1 minute until fragrant.
04 - Add the diced tomatoes, kidney beans, black beans, and broth. Stir well to combine everything evenly.
05 - Bring to a gentle boil, then reduce the heat and simmer uncovered for 30 minutes, stirring occasionally. Adjust seasoning to taste.
06 - Ladle into bowls and serve hot, topped with fresh cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.
# Expert Advice:
01 -
- You get all the deep, smoky chili flavor without the blood sugar rollercoaster that most traditional recipes put you on.
- The combination of three bean varieties and lean protein keeps you full for hours without weighing you down.
02 -
- Checking every canned and packaged label for hidden sugars is nonnegotiable because even broth and canned tomatoes can quietly sabotage your efforts.
- Tossing in a handful of chopped spinach or kale during the last ten minutes of simmering was an accident that turned into my favorite way to add even more fiber and nutrients.
03 -
- Toasting the spices for that one minute before adding liquids is the single step most people skip, and it is the reason restaurant chili has that deep, complex flavor yours might be missing.
- Using a Dutch oven instead of a thin pot gives you more even heat distribution, which means no scorched bottoms and a richer, more consistent texture throughout.