Beef and Veggie Chili Made Diabetes Friendly

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 Beef and Veggie Chili 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.

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Beef and Veggie Chili-Diabetes Friendly

A delicious chili made diabetes friendly by adding fiber- rich beans and cinnamon.

Course Main Course

Cuisine Mexican

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 6 servings

Calories 113 kcal

Author Easyhealthllc

Ingredients

• 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

Instructions

1. 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.
2. Add all remaining ingredients and stir.
3. Adjust seasonings as desired.
4. Simmer over low heat about 30 minutes.
5. Serve with sour cream and grated cheese if desired.

Nutrition Facts

Beef and Veggie Chili-Diabetes Friendly

Amount Per Serving

Calories 113 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Sodium 534mg 22%

Potassium 570mg 16%

Total Carbohydrates 20g 7%

Dietary Fiber 6g 24%

Sugars 6g

Protein 13g 26%

Vitamin A 54%

Vitamin C 46.1%

Calcium 7.4%

Iron 14.5%

* Percent Daily Values are based on a 2000 calorie diet.

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