Description
Enjoy a hearty and flavorful chili that’s perfect for managing blood sugar. This recipe is packed with lean protein, fiber-rich beans, and vibrant vegetables, making it both delicious and healthy.
Ingredients
- 1 tbsp olive oil
- 1 lb lean ground beef (90/10 or leaner) or ground turkey
- 1 large onion, diced
- 1 large bell pepper (any color), diced
- 3 cloves garlic, minced
- 2 tbsp chili powder
- 1 tbsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/4 tsp cayenne pepper (or more, to taste)
- 1 (28 oz) can no-added-sugar crushed tomatoes
- 1 (14.5 oz) can no-added-sugar diced tomatoes, undrained
- 1 (6 oz) can no-added-sugar tomato paste
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup low-sodium beef or vegetable broth
- Salt and freshly ground black pepper, to taste
- Optional toppings: plain Greek yogurt, avocado, fresh cilantro, green onions
Instructions
- Step 1: Prep Ingredients. Dice onion and bell pepper, mince garlic. Drain and rinse canned beans.
- Step 2: Brown Meat and Sauté Vegetables. Heat olive oil in a large pot over medium-high heat. Add ground meat and cook until browned, breaking it up. Drain excess fat. Add diced onion and bell pepper, sauté until softened (5-7 mins). Stir in minced garlic and cook for 1 minute until fragrant.
- Step 3: Toast Spices. Stir in chili powder, cumin, smoked paprika, oregano, and cayenne pepper. Cook for 1 minute, stirring constantly, to toast spices.
- Step 4: Simmer Chili. Pour in crushed tomatoes, diced tomatoes (with juice), and tomato paste. Add rinsed kidney and black beans, and beef broth. Bring to a gentle simmer, then reduce heat to low, cover, and cook for at least 30 minutes (up to 2 hours), stirring occasionally.
- Step 5: Season and Serve. Taste and adjust seasoning with salt and pepper as needed. Serve hot with your favorite diabetic-friendly toppings.
- Prep Time: 15 mins
- Cook Time: 1 hour