Chili

Recipe brought to you by the AST Diabetes and Wellness Program.  Click to view the flyer


Ingredients
  • 1 pound lean ground turkey or beef
  • 1 tsp canola oil
  • 2 medium carrots, sliced thin rounds
  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 1 medium green bell pepper, chopped
  • 1 jalapeno, remove seeds and chop (careful not to touch the seeds with bare hands)
  • 2 Tbl chili powder
  • 1 Tbl paprika
  • 1 1/2 tsp red pepper flakes
  • 1 tsp ground cumin
  • 1 can of tomatoes with green chilies
  • 1 C tomato sauce
  • 1 C low sodium fat free chicken broth
  • 1 1/2 Tbl apple cider vinegar
  • 1 15 oz can kidney beans, drained and rinsed
  • 1 15 oz can chili beans

Directions:
  1. Place oil in large pot. Sautee onion and bell pepper until soft about 5 minutes. Add garlic and carrots and cook a few minutes longer.
  2. Brown meat in separate pan, place in colander and rinse off with warm water; then place in large pot with vegetables.
  3. Add chili powder, paprika, red pepper flakes, cumin, pepper, tomatoes, tomato sauce, broth, vinegar, beans, bell pepper and jalapenos. Bring this to a boil. Cover, reduce heat and simmer for about 1 hour. Stir occasionally.
TIP: May season as you like, but do watch out for adding extra sodium or salt. As you can see it has quite a bit already and this is with out adding any extra.

Nutritional Information
Serves 6
-For about 1 cup serving
Calories 244
Fat 7.3 g
Carbohydrates 25 g
Fiber 8.2 g
Sodium 808 mg
Protein 20 g

Diabetes and Wellness Program
Absentee Shawnee Tribe Health Clinic
15951 Little Axe Drive
Norman, OK 73026

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Diabetes and Wellness Program
Absentee Shawnee Tribe Health Clinic
15951 Little Axe Drive
Norman, OK 73026