Diabetes Recipes

Turkey, Black Beans, and Vegetable Chili

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Turkey, Black Beans, and Vegetable Chili
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Nutrition Facts

Serving Size: 1 Cup(s)

Makes: 24 Serving(s)


Amount Per Serving


Calories: 110


Total Fat: 1g


Saturated Fat: 0g


Cholesterol: 20mg


Sodium: 100mg


Total Carbohyrdates: 16g


Dietary Fiber: 5g


Sugars: 3g


Protein: 11g


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About

Make this for: Dinner

Category: Soups & Stews

This Recipe Makes: 24 Serving(s)

Summary

This chili is easy to make ahead and very healthy. Watch out when you have a crowd as it will disappear fast. Two servings are commonly used for a dinner and served with a salad and a piece of crusty bread. It can be frozen in single serving size containers. One serving makes an excellent lunch for those watching their calories served with a piece of fruit and a low calorie yogurt. You might find yourself making this recipe again and again!

What you'll need

  • 1 1/3 lb ground turkey made from breast meat
  • 2 med onions (diced)
  • 3 large carrots (cleaned and cut into small circles)
  • 8 oz sliced mushrooms (rinsed)
  • 3 large stalks of celery (cleaned and diced)
  • 2 med green peppers (cleaned and sliced)
  • 1 tbsp. chopped garlic
  • 28 oz can diced tomatoes
  • 28 oz can crushed tomatoes (no added salt)
  • 1 cup low sodium chicken broth
  • 2 cup sweet corn kernels frozen
  • 4 1/2 cup black beans (prepared from starch, optional is to use canned beans but sodium value per cup will be higher)
  • 3 tbsp. chili powder (more if desired)
  • 1 tbsp. ground cumin (Optional Ingredients: Shredded low fat cheese, zero fat yogurt or sour cream, slcied Jalapeno peppers, hot sauce)

Instructions

  • Step 1
    In a large frying pan cook the first 6 ingredients until the pink is gone from the turkey and the vegetables start to soften. Stir frequently.
  • Step 2
    Add garlic and cook additional 5 minutes (Stirring occasionally)
  • Step 3
    Transfer to a large crock pot.
  • Step 4
    Add the next 7 ingredients.
  • Step 5
    Stir all ingredients and set crock pot on high until the mixture starts to simmer.
  • Step 6
    Stir and set crock pot on low for 4-8 hours.
  • Step 7
    Serve with optional condiments.

Diabetic Exchanges

  • Starch: 1/2
  • Non-Starchy Vegetables: 2
  • Meat/Meat Substitutes: Very Lean: 1/2