Quick and Easy Chili Diabetic Friendly
Warm up your weeknights with this Quick and Easy Chili that's not only delicious but also diabetic-friendly! Packed with lean ground turkey, hearty low-sodium black and kidney beans, vibrant bell peppers, and bold spices like chili powder and smoked paprika, this one-pot wonder offers a satisfying, guilt-free meal in just 35 minutes. With no-added-sugar tomato sauce and low-salt options for key ingredients, it’s a healthy twist on a classic favorite, perfect for managing blood sugar without sacrificing flavor. Garnish with fresh cilantro and a dollop of plain Greek yogurt for a creamy finish, and enjoy this wholesome chili as a comforting, protein-packed dinner the whole family will love.
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Recipe Information
Ingredients
- 1 pound Lean ground turkey
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 1 medium Green bell pepper, diced
- 15 ounces Diced tomatoes (no-salt-added)
- 8 ounces Tomato sauce (no-sugar-added)
- 15 ounces Canned black beans (low-sodium, drained and rinsed)
- 15 ounces Canned kidney beans (low-sodium, drained and rinsed)
- 2 tablespoons Chili powder
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
- Salt (optional, to taste)
- 1 cup Water or low-sodium chicken broth
- 0.25 cup Chopped fresh cilantro (optional, for garnish)
- Plain Greek yogurt (optional, for garnish)
Instructions
Heat olive oil in a large pot or deep skillet over medium heat.
Add the diced onion and cook for 2-3 minutes until softened.
Stir in the minced garlic and cook for an additional minute, being careful not to burn it.
Add the ground turkey to the pot. Cook, breaking it apart with a spatula, until fully browned and cooked through, about 5-7 minutes.
Mix in the diced green bell pepper and cook for another 2 minutes to soften.
Stir in the chili powder, ground cumin, smoked paprika, dried oregano, and ground black pepper. Toast the spices for 30 seconds to enhance their flavor.
Add the diced tomatoes, tomato sauce, and water or chicken broth. Stir well to combine.
Mix in the drained and rinsed black beans and kidney beans.
Bring the chili to a simmer, reduce the heat to low, and let it cook for 15 minutes, stirring occasionally.
Adjust seasoning to taste with additional salt if desired.
Serve hot, garnished with chopped fresh cilantro and a dollop of plain Greek yogurt, if desired.
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 381 mg | 17% | |
| Total Carbohydrate | 37.1 g | 13% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 7.1 g | ||
| Protein | 33.0 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 982 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
