Chili is a food that can be laden with carbs and fat, so I wanted to tweak my recipe to make it more diabetes friendly. The main source of carbs in this recipe are beans- which are full of fiber. Fiber can help to normalize glucose levels. Also, I included cinnamon which has been shown to be beneficial in the diabetes diet. The cinnamon can be increased in the recipe based on your preferences or you could let each person add extra cinnamon to their serving if desired. I would consider this to be a mild chili and would be suitable for the whole family or those who prefer less spicy foods. You may adjust the seasonings up if you like a more spicy chili.
In addition, feel free to alter the types of veggies in the ingredients to whatever lower starch veggies you may have on hand. Good additions could include zucchini, cherry tomatoes, mushrooms, etc. Calorie and carb counts are listed on the recipe for your convenience.
- 1 teaspoon olive oil
- 1/2 # lean ground beef
- 1 small onion chopped
- 1 clove garlic minced
- 1 carrot chopped
- 2 stalks celery chopped
- 1 small bell pepper chopped
- 1/2 teaspoon salt
- 1/2 Tablespoon cumin
- 1/2 Tablespoon chili powder
- 1/4 teaspoon cinnamon
- 1 15 oz. can kidney beans or your favorite bean, rinsed
- 2/3 cup lower sodium chicken broth
- 3/4 cup mild rotel
- 1 14.5 oz. can diced tomatoes including liquid
- salt and pepper as desired
- sour cream optional
- grated cheese optional
Heat oil in a medium sized soup pot, then add beef, onion, garlic, carrot, celery, and bell pepper. Cook and stir over medium heat until beef is browned.
Add all remaining ingredients and stir.
Adjust seasonings as desired.
Simmer over low heat about 30 minutes.
Serve with sour cream and grated cheese if desired.
Per serving (9oz):
179 calories, 21gm carb, 7gm fiber, 13gm protein, 5gm fat, 663mg sodium.