Easy Beef Chili

Easy Beef Chili
Source: The Create-Your-Plate Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary

This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

 

  • Prep time
    15 min
  • Cook time
    45 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 290

  • Total Fat 8g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 35mg
  • Sodium 180mg
  • Total Carbohydrate 34g
    • Dietary Fiber 9g
    • Total Sugars 7g
    • Added Sugars 0g
  • Protein 22g
  • Potassium 1120mg
  • Phosphorus 300mg

Choices/Exchanges: 1 1/2 Starch, 2 Nonstarchy vegetable, 2 Lean protein, 1 Fat

Ingredients

Ingredients

  • olive oil
    2 tbsp
  • onion (chopped)
    1 med
  • garlic (minced)
    2 clove
  • jalapeño pepper (seeds removed, minced)
    1
  • lean ground beef
    1 lbs
  • low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can
  • low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can
  • low-sodium black beans (rinsed and drained)
    1 (15.5-oz) can
  • no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can
  • low-sodium tomato paste
    1 (6-oz) can
  • low-sodium beef broth
    1 cup
  • chili powder
    2 tbsp
  • ground oregano
    2 tsp
  • ground cumin
    1 tsp
  • stevia brown sugar blend (such as Truvia)
    1/2 tsp
  • salt
    1/4 tsp
  • cayenne pepper
    1/4 tsp
Directions

Directions

  1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

  2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

  3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

  4. Remove the chili from the heat and allow to cool for 10 minutes before serving.

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