Diabetic-friendly Chili with Beans

Diabetic-Friendly Chili with Beans Recipe - Healthy & Flavorful

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Chili is a classic comfort food that is perfect for a cozy night in or a gathering with friends. This diabetic-friendly chili recipe is packed with flavor and nutrients, making it a great option for those looking to manage their blood sugar levels while still enjoying a delicious meal.

History

Chili has a long and rich history, with origins dating back to the early 19th century in the American Southwest. It was traditionally made with a combination of meat, beans, and spices, and has since evolved into a popular dish enjoyed all over the world.

Ingredients

0.5 lb (227 g) pinto beans
2 – 3 cloves of garlic, minced
1 x 28 oz (794 g) can of tomatoes, drained
1 lb (454 g) ground turkey
2 tsp cayenne pepper
1 green pepper, chopped
2 tsp cumin
1 onion, chopped
1 tbsp chili powder
1 x 6 oz (170 g) can of tomato sauce

How to prepare

Add pinto beans to a 1 qt (946 ml) saucepan and cover them with water.
Cook over medium heat for 1 hour or until tender.
Simmer onion and green pepper in 0.25 cup of water in a large nonstick skillet until onion is translucent.
Add ground beef and cook over medium heat until browned.
Drain excess fat from the pan.
Stir in garlic, chili powder, cumin, and cayenne.
Add drained tomatoes, tomato sauce, and beans to the chili mixture.
Stir well and simmer, uncovered, for 15 minutes.
Cover and cook for 0.5 hour over low heat.

Variations

For a vegetarian option, omit the ground turkey and add extra beans or tofu.
Add diced sweet potatoes or butternut squash for a touch of sweetness.
Experiment with different types of beans, such as black beans or kidney beans.

Cooking Tips & Tricks

To save time, you can use canned beans instead of cooking them from scratch.

- For a spicier chili, add more cayenne pepper or chili powder to taste.

- Feel free to customize this recipe with your favorite vegetables or additional spices.

Serving Suggestions

Serve this chili with a dollop of Greek yogurt or a sprinkle of shredded cheese for added flavor.

Cooking Techniques

Simmering, sautéing, draining, and covering are key cooking techniques used in this recipe.

Ingredient Substitutions

You can substitute ground beef or chicken for the ground turkey in this recipe.

Make Ahead Tips

This chili can be made ahead of time and stored in the refrigerator for up to 3 days, or frozen for up to 3 months.

Presentation Ideas

Garnish the chili with fresh cilantro, sliced avocado, or a squeeze of lime juice for a pop of color and flavor.

Pairing Recommendations

This chili pairs well with cornbread, rice, or a side salad for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator and reheat on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 250 per serving

Carbohydrates

Carbohydrates: 28g per serving

Fats

Total Fat: 8g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 24g per serving

Vitamins and minerals

This chili is a good source of vitamin C, vitamin A, iron, and potassium.

Alergens

This recipe contains no common allergens such as nuts, dairy, or gluten.

Summary

This diabetic-friendly chili is a well-balanced meal that provides a good mix of carbohydrates, fats, and proteins, along with essential vitamins and minerals.

Summary

This diabetic-friendly chili with beans is a hearty and satisfying dish that is perfect for a cozy night in or a gathering with friends. Packed with flavor and nutrients, this recipe is sure to become a new favorite in your household.

How did I get this recipe?

I can still remember the exact moment I discovered this recipe for Diabetic-friendly Chili with Beans. It was a cool autumn day, with the leaves turning vibrant shades of red and orange. I had just come back from a visit to the doctor, who had informed me that I had developed Type 2 diabetes. I was devastated, as I had always prided myself on my cooking skills and loved to indulge in hearty, comforting meals.

As I sat at my kitchen table, feeling overwhelmed and unsure of where to start, I remembered a conversation I had with my dear friend Molly a few weeks prior. She had mentioned that her husband, who also had diabetes, had been enjoying a delicious chili recipe that was both satisfying and blood sugar-friendly. I quickly reached out to her and asked for the recipe, eager to try something new that would fit my dietary needs.

Molly graciously shared the recipe with me, explaining that she had adapted it from a cookbook she had found at a local thrift store. She assured me that it was simple to make and packed with flavor, perfect for warming up on chilly evenings. I gathered the ingredients and got to work, following the recipe to a T.

The aroma of onions, garlic, and spices filled my kitchen as the chili simmered on the stove. I couldn't help but feel a sense of accomplishment as I tasted the first spoonful. The flavors were rich and complex, with just the right amount of heat from the chili powder and cayenne pepper. The beans added a creamy texture and the ground turkey provided a lean source of protein.

I shared the chili with my family that evening, and they were amazed at how delicious it was. They couldn't believe that it was a diabetic-friendly recipe, as it tasted just as good as any traditional chili they had tried. I knew then that this recipe would become a staple in my kitchen, a healthy and satisfying option that I could enjoy guilt-free.

Over the years, I have made this chili countless times, each batch slightly different as I experimented with new ingredients and techniques. I have shared the recipe with friends and family members who are looking for flavorful, diabetes-friendly meals. It has become a symbol of resilience and creativity in my journey with diabetes, a reminder that I can still enjoy delicious food while taking care of my health.

As I sit here now, reflecting on the journey that led me to this recipe, I am grateful for the lessons I have learned along the way. Cooking has always been a source of joy and comfort for me, a way to express my love and creativity. And now, with this Diabetic-friendly Chili with Beans recipe in my arsenal, I can continue to nourish myself and those around me with delicious, wholesome meals that support my health and well-being.

I encourage anyone facing similar challenges to embrace the power of cooking and experimenting in the kitchen. With a little bit of creativity and a willingness to try new things, you can discover delicious recipes that nourish your body and soul. And who knows, you might just stumble upon a new favorite like I did with this flavorful and satisfying chili.