NUTRITIONIST APPROVED CHILI RECIPE FOR DIABETICS

This recipe is one I received from Diabetic Connect. They suggest serving with topping options of reduced-fat sour cream, grated cheddar cheese, scallions or green onions, and diced tomatoes. Serve with whole-grain tortillas, warmed.

• 1 pound beef round, trimmed and cut into 1/2-inch chunks
• Salt & freshly ground pepper, to taste
• 1 1/2 tablespoons canola oil, divided
• 3 onions, chopped
• 1 green bell pepper, seeded and chopped
• 1 red bell pepper, seeded and chopped
• 6 cloves garlic, minced
• 2 jalapeno peppers, seeded and finely chopped
• 2 tablespoons ground cumin
• 2 tablespoons chili powder
• 1 tablespoon paprika
• 2 teaspoons dried oregano
• 12 ounces dark or light beer
• 1 28-ounce can diced tomatoes
• 8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
• 2 bay leaves
• 3 19-ounce cans dark kidney beans, rinsed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 1. May cover and refrigerate for up to 2 days or freeze for up to 2 months.
  2. 12 servings, 1 cup each
  3. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
  4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
  5. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
  6. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.
  7. Servings
     12
     Per serving
     250 Calories
     31g Carbohydrates
     5g Fat
     1g Saturated Fat
     2g Monounsaturated Fat
     18g Protein
     28mg Cholesterol
     11g Dietary Fiber
     582mg Potassium
     490mg Sodium
     0g Added Sugars
     1 starch
     1 1/2 vegetable
     2 1/2 lean meat Exchanges
     1 1/2 Carbohydrate Servings
     52 mg vitamin c (90% dv)
     38% dv fiber
     35% dv vitamin a
     4 mg iron (20% dv).
  
  
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