About

Recipe By: Clara Schneider, MS, RD, RN, CDE, LDN

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