NUTRITIONIST APPROVED CHILI RECIPE FOR DIABETICS

This recipe is one I received from Diabetic Connect a few years ago. 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.

Per serving: 250 calories, 31 carbs, 18 protein


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CARIBBEAN PORK CHILI

1 1/2 lbs boneless pork loin roast, cut into 1-inch cubes

1 tbsp chili powder

2 cloves garlic, minced

1/2 tsp ground chipotle chili pepper, optional

1.2 tsp ground cumin

1/4 tsp salt

1 tbsp canola oil

2 (14.5-oz ea) cans no-salt-added diced tomatoes, undrained

1 can (15-oz) no-salt-added black beans, rinsed and drained

1 can (8-oz) no-salt-added tomato sauce

1 cup frozen whole kernel corn

1 medium mango, halved, seeded, peeled and chopped

1/4 cup snipped fresh cilantro

1/4 cup red onion slivers (optional)

In a medium bowl, combine pork, chili powder, garlic, ground chili pepper (if using), cumin and salt; toss to coat meat.

In a large nonstick skillet, heat oil over medium-high heat. Cook half the pork in hot oil until browned on all sides, stirring occasionally. Transfer to a slow cooker. Repeat with the remaining pork.

Add tomatoes, beans, tomato sauce and corn to the cooker. Cover and cook on low setting 4 to 5 hours or high setting2 to 2 1/2 hours. 

Top each serving with the mango, cilantro and onion slivers, if using.

Yield: 6 servings Per serving: 315 cal, 7g fat (2g sat), 246 mg sodium, 32g carbs, 32g pro,8g fiber

WHITE TURKEY CHILI

2 cans (15-oz ea) white kidney or cannellini beans, rinsed and drained

1 can 10 3/4-oz) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

2 cups cubed cooked turkey breast

1 1/3 cups fat-free milk

1 can (4-oz) chopped green chilies, drained

1 tbsp minced fresh cilantro

1 tbsp dried minced onion

1 tsp garlic powder

1 tsp ground cumin

1 tsp dried oregano

6 tbsp fat-free sour cream

In a large saucepan, combine the first 10 ingredients (through the oregano). Bring mixture to a boil, stirring occasionally. Reduce heat and simmer, covered, 25-30 minutes or until heated through. Top each of the 6 servings with a tablespoon of the sour cream.

Servings: 6 Per serving: 250 calories, 2g fat (1g sat), 31g carbs, 23g protein Diabetic Exchanges: 3 lean meat, 2 starch

toh 2015

CHICKEN FAJITA CHILI

2 lbs skinless, boneless chicken breast halves cut into 1-inch pieces

1 tbsp chili powder

1 tsp fajita seasoning 

2 garlic cloves, minced

1/2 tsp cumin 

Nonstick cooking spray

2 cans (14.5 oz each) no-salt-added diced tomatoes, undrained

1 pkg (16-oz) frozen yellow, green, and red sweet peppers with onions

1 can (19 oz) cannellini beans, rinsed and drained

Guacamole for garnish, optional

Sour cream for garnish, optional

Shredded cheddar cheese for garnish, optional

In a medium bowl, combine chicken, chili powder, fajita seasoning, garlic, and cumin; toss gently to coat. Set aside.

Coat a large skillet with cooking spray, heat over medium-high heat. Cook, half the seasoned chicken in the hot skillet until browned, stirring occasionally. Transfer to a slow cooker. Cook remaining chicken and place in the cooker. Stir in the tomatoes, frozen vegetables, and beans. Cover cooker and cook on low for 4 to 5 hours or high setting 2 to 2 1/2 hours.

To serve, dip chili into bowls and top with any of the optional garnishes, if using.

Yield: 6 servings Per serving: 261 calories, 2g fat (1g sat), 294mg sodium, 22g carbs, 7g fiber, 41g protein

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CHUNKY BLACK BEAN-SWEET POTATO CHILI

 2 tsp olive oil

1 cup chopped onion
1 red bell pepper, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 tsp chili powder
1 can (14-oz) fire-roasted diced tomatoes, do not drain
1 tbsp minced chipotle chilies
1 small (approx. 8 oz) sweet potato, peeled and chunked
1 can (15-oz) black beans, rinsed and drained
1/2 cup chopped cilantro, optional

In a large saucepan over medium heat, heat the oil. Add the onion and cook, stirring, for 5 minute. Add bell peppers, garlic, and chili powder; cook while stirring for about 2 minutes.

Add the tomatoes with juice, chipotle chilies and the sweet potato; bring to a boil. Cover the saucepan and simmer over medium-low heat for 15 minutes. Stir in the black beans; cover and simmer another 8 to 10 minutes or until sweet potatoes are tender. (Mixture will be thick. If you want, you can gradually stir in water to thin to your preferred consistency.)

To serve, sprinkle with chopped cilantro, if desired.

Yield: 4 to 5 servings

NOTE: By scrubbing the sweet potato well instead of peeling, you will retain more nutrients.

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Note: File Photo

QUICK AND EASY TURKEY CHILI WITH WHITE BEANS

1 tsp olive or canola oil

1 1/2 lb uncooked boneless skinless turkey breast, cut into bite-size cubes
1 cup chopped onions
2 cans (14.5-oz) ready-to-serve chicken broth with 1/3 less sodium
1 can (6-oz) no-salt-added tomato paste
2 cans Great Northern Beans, drained
2 cans (4.5-oz each)  chopped green chilies, drained
1 tsp cumin
1 sliced green onion for garnish, optional

Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the turkey and onions; cook, stirring, until the turkey is no longer pink in the center. Stir in the remaining ingredients and bring to a boil. Reduce the heat to low and simmer 10 to 15 minutes, stirring occasionally.

Yield: 8 servings
Per serving: 180 calories, 15 g carbs, 25 g protein
Dietary Exchanges: 1 Carb, 3 very lean meat

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BLACK AND WHITE BEAN CHICKEN CHILI

1 lb chicken tenders or boneless skinless breasts, cut into bite-size pieces

1 cup coarsely chopped onion
1 can Great Northern Beans
1 can Black Beans
1 can Mexican-style stewed tomatoes, with juice
2 tbsp chili powder

Spray a large saucepan or Dutch oven with nonstick cooking spray and heat over medium heat until hot.  Add the chicken and onion; cooking and stirring for 5 minutes or until the chicken is browned.

Combine the cooked chicken, onion, beans, tomatoes, and chili powder in a slow cooker or crockpot.  Cover and cook on low setting for 4 to 4 1/2 hours.

Top each bowl with your favorite diabetic-friendly chili toppings.

Yield: 6 servings

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SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey

1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz) chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with your choice of the serving ingredients.

Yield: 4 servings

Per serving: 337 calories, 31 g carbs, 4 g dietary fiber, 27 g protein - This is a very good protein to carb ratio for diabetics

Diabetic Exchanges: 1 vegetable, 1 1/2 bread, 3 meat, 1 fat

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VEGETABLE-BEEF CHILI

This chili is a good way for diabetics to enjoy corn.  Combined with the beef and beans, it should not raise your blood sugar.

1 lb top round or chuck steak, cut into cubes
1 tbsp canola oil
1 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow onion
1 garlic clove, minced
 3 (or 4) tbsp chili powder
3/4 cup A.1. Bold and Spicy Steak Sauce
2 cans (16-oz each) tomatoes, coarsely chopped (do not drain)
1 can (15-oz) chili beans, do not drain (may use red kidney beans, drained)
1 regular size can whole kernel corn

In a large pot or Dutch-oven heat the oil over medium-high heat; add the steak cubes and brown.  Drain if meat was fatty.

Reduce the heat to medium and add the bell pepper, onion, and garlic; cook, stirring about 3 minutes until tender.  Mix in the chili powder; cook stirring for a minute.

Add the steak sauce and tomatoes; heat to boiling.  Reduce the heat and cover; simmer 45 minutes, stirring occasionally.

Add the beans and corn to the pot and simmer for another 15 minutes or until the steak cubes are tender.

Garnish with sour cream, red onion slices, grated cheese, or whatever you like.

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CHICKEN SWEET POTATO CHILI

1 large or 2 small sweet potatoes, peeled and cut into 1/2-inch chunks

2 tsp canola or olive oil
1 cup chopped onion
3/4 lb boneless skinless chicken breasts, cut into 3/4-inch chunks
3 garlic cloves, minced
2 tsp chili powder
1 can (14.5-oz) diced fire-roasted tomatoes, undrained
1 can (16-oz) chili beans, undrained
1/2 cup salsa
4 fresh parsley sprigs for garnish

In a large saucepan, place the sweet potatoes with just enough water to cover fully.  Bring to a boil over high heat; reduce heat and simmer 5 minutes until almost tender.  Drain in a colander.

Add the oil to the same saucepan; add the onion and cook over medium heat for 5 minutes, stirring occasionally.  Add the chicken, garlic, and chili powder; cook 3 minutes while stirring often.  Add the tomatoes with juices, undrained beans, salsa, and the partially cooked sweet potatoes.  Bring mixture to a boil over high heat.  Reduce heat to simmer and cook, uncovered, 10 minutes or until the chicken is thoroughly done.

To serve, dip into serving bowls and garnish each bowl with a fresh parsley sprig.

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Yield: 4 servings
Per serving: 258 calories, 1 g fat, 34 g carbs, 27 g protein, 7g fiber, 496 mg sodium

VEGGIE CHILI WITH SPLENDA

1 tbsp canola oil

1 jalapeno, seeded (important) and chopped fine*
1/2 cup chopped onion
1 1/3 cups chopped bell peppers both red, yellow, and green
2 tbsp chili powder
1 1/2 tsp paprika
1/4 tsp garlic powder
3/4 tsp ground cayenne pepper
1/2 cup Splenda Granulated
3 tbsp balsamic vinegar
1 can (28-oz) crushed tomatoes
1 can (19-oz) black beans, undrained
2 cans (19-oz each) kidney beans, undrained
1 can (19-oz) cannellini beans, undrained
1 pkg (10-oz) frozen whole kernel corn

Heat the canola oil in a large stockpot or Dutch oven.  Sauté the peppers and onion over medium heat until the onions are translucent, approximately 5 to 8 minutes.

Add the remaining ingredients to the pot and bring to a boil.  Cover and simmer over low heat for 20-25 minutes.

To serve, ladle chili into serving bowls and top with a sprig of fresh parsley or cilantro, if desired.

 

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NOTE: This chili is even better the next day.  Store in refrigerator overnight.  To reheat, cook over low heat, stirring constantly.
* Do not touch eyes or face when handling jalapeno peppers. It is a good idea to wear gloves.
Yield: 12 to 16 servings

EASY CHILI MOLE

1 lb extra-lean ground beef (chicken or turkey may be substituted)

1/2 cup chopped onion

1 1/4-oz) chili seasoning mix
1 can (28-oz) tomatoes, do not drain
1 can (28-oz crushed tomatoes, do not drain
1 can hot chili beans, do not drain
1 oz (1 square) unsweetened baking chocolate, coarsely chopped
8 (6-inch) soft whole-grain or low-carb tortillas, optional

 Cook the ground beef and onion in a nonstick Dutch oven over medium heat.  Stir meat occasionally during cooking to break-up.  Cook until beef in cooked through; drain off excess fat.

Stir the seasoning mix, tomatoes, crushed tomatoes, and beans into the meat/onion mixture.  Turn heat to high and bring to a boil.  Reduce heat to low, cover, and cook for 15 to 20 minutes, stirring occasionally.  Stir in the chocolate until melted. 

Serve mole with the tortillas, if using. Garnish with a sprig of fresh parsley and/or a sprinkle of shredded cheese, if desired.

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TURKEY CHILI

1/4 cup olive or canola oil

3 lb ground turkey, raw
1 qt water
5 to 6 tbsp chili powder (depending on your fire power taste)
2 tsp salt
10 minced garlic cloves
1 1/2 tsp cumin
1 tsp marjoram
1 tsp ground red pepper
1/2 tsp fresh ground black pepper
1 tbsp Splenda Granular or equivalent of your favorite sweetener
1 tbsp unsweetened cocoa powder
3 tbsp paprika
4 tbsp white whole-wheat or garbanzo bean flour
7 tbsp corn meal (not cornbread mix)
3/4 cup cold water

In a Dutch oven heat the cooking oil. Add the meat and cook over medium to high heat until seared and grey but not brown. Add the quart of water, bring to a boil, lower heat to simmer and cook for an hour.

Add the chili powder, salt, garlic, cumin, marjoram, red pepper, black pepper, Splenda, cocoa powder, and paprika. Simmer for another 30 minutes.

In a small bowl mix the flour and cornmeal with the cold water. Stir the flour mixture into the meat mixture and continue stirring for about 5 minutes. This makes a thick chili. Add water to reach desired consistency if desired.

WHITE CHICKEN CHILI

This recipe and photo are from a diabetic magazine. The nutritional information they provided appears at the end of the recipe.

3 (15-oz) cans Great Northern Beans, rinsed and drained
4 cups reduced-sodium chicken broth
1 lb skinless, boneless chicken breast halves
2 cups finely chopped onion
1 1/2 cup chopped sweet peppers of your desired color/s
2 (4-oz) cans diced green chili peppers, undrained
4 garlic cloves, minced
2 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp salt, optional (best to omit if you have a problem with sodium)
1/4 tsp cayenne pepper
1 1/2 cups shredded Monterey Jack cheese, optional
Plain fat-free Greek Yogurt, optional
Fresh cilantro leaves, optional

In a 4 to 5-quart slow cooker, combine the first 11 ingredients (beans through cayenne pepper). Cover and cook on low 4 to 5 hours or high 2 to 3 hours.

Remove chicken; shred using two forks. Return to cooker. To serve, top with your choice of any or all the optional ingredients listed.

Yield: 8 servings of 1 1/2 cups
Per serving: 239 calories, 3 g (0) g sat) fat, 41 mg cholesterol, 582 mg sodium, 32 g carbs (10 g fiber, 5 g sugar), 22 g protein

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CALIFORNIA TURKEY CHILI

1 1/4 cups chopped onion

1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp canola oil
1 can (28-oz) kidney beans, drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup water
3 cups cooked and cubed turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded Mexican-blend cheese for garnish, optional
Additional chopped onion for garnish, optional
Fresh cilantro for garnish, optional

In a large, saucepan over medium-high heat, heat the oil; add the onion, bell pepper, and garlic.  Cook veggies until tender.  Add the beans, tomatoes with their liquid, wine OR water, turkey, chili powder, cilantro, crushed red pepper, and salt. Cover the saucepan and reduce heat to simmer.  Cook 25 minutes or until heated through.

Ladle into serving bowls and top with any or all of the garnishes listed above.

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CHUNKY PUMPKIN CHILI

2 pounds ground beef

1 large onion, diced
1 green bell pepper, diced
2 (15 ounce) cans kidney beans, drained
1 (46 fluid ounce) can tomato juice
1 (28 ounce) can peeled and diced tomatoes with juice
1/2 cup canned pumpkin puree
1 tablespoon pumpkin pie spice
1 tablespoon chili powder
1/4 tablespoon SPLENDA® No Calorie Sweetener, Granulated

In a large pot over medium heat, cook beef until brown; drain. Stir in onion and bell pepper and cook 5 minutes. Stir in beans, tomato juice, diced tomatoes and pumpkin puree. Season with pumpkin pie spice, chili powder and SPLENDA(R) Granulated Sweetener. Simmer 1 hour.

Yield: 8 (1 1/4 cup) servings

 Note: This is a diabetic version of an old allrecipes recipe.