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The DX Exclusive Recipe: Warming Winter Chili

Turkey, Sweet Potato and Black Bean Chili

Serve this veggie-packed turkey chili for a warm family gathering. You can also make it ahead, and, once it has cooled to room temperature, put it in an airtight container for freezing. It should keep well for up to three months. To reheat, thaw the chili overnight in the refrigerator, then transfer it to a large saucepan and cook over medium heat, stirring occasionally, until the chili is hot, about 10 minutes.

If you like a little extra kick, stir in a small can of minced chipotle chili. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)

1 tablespoon olive oil

1 pound ground skinless turkey breast

1 large onion, chopped

2 cloves garlic, minced

2 tablespoons chili powder

1 tablespoon ground cumin

½ teaspoon dried oregano

¼ teaspoon salt

1/8 to ¼ teaspoon cayenne pepper

1 large (about 8 ounces) sweet potato, peeled and chopped

1 medium red bell pepper, chopped

2 (14½ -ounce) cans no-salt-added diced tomatoes

1 (15-ounce) can black beans, rinsed and drained

1 (14½-ounce) can reduced-sodium chicken broth

1 cup water

¼ cup tomato paste

¼  cup lime juice

Chopped fresh cilantro

1. Heat the oil in a large saucepan over medium-high heat. Add the turkey and cook, stirring with a wooden spoon to break it into small pieces, until the turkey is cooked through, about 8 minutes. Add the onion, garlic, chili powder, cumin, oregano, salt and cayenne and cook, stirring often, until the onion is softened, about 5 minutes.

2. Add the sweet potato, bell pepper, tomatoes, beans, broth, water and tomato paste and bring to a boil. Reduce the heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 30 minutes.

3. Remove from the heat and stir in the lime juice. Ladle into bowls and sprinkle each serving with cilantro. The chili can be refrigerated for up to 4 days or frozen for up to 3 months. Makes 11 cups.

Serves 7

Each serving (about 1½ cups): 231 calories, 29 g carbohydrate, 3 g total fat, 0 g saturated fat, 26 mg cholesterol, 6 g fiber, 22 g protein, 435 mg sodium

Carbohydrate choices: 2

Exchanges: 1 starch, 3 vegetable, 3 lean protein, 1 fat

*Ask your diabetes care team about carbohydrate exchanges; you can read more about carb exchanges here.

Get more about tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

© 2015 The DX: The Diabetes Experience

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