Turkey Chipotle Chili [Recipe]

Turkey Chipotle Chili [Recipe]

Chipotle Turkey Chili Recipe

Chili is a cold weather staple. Give this seasonal favorite a spicy, nutritious makeover with this diabetes-friendly recipe.

Ingredients

 

  • 2 cups chopped onions
  • 3/4 cup chopped green pepper
  • 1/2 cup fresh or frozen whole-kernel corn
  • 2 Tbsp minced garlic
  • 2 Tbsp olive oil
  • 2 Tbsp finely chopped, canned chipotle chili peppers in adobo sauce
  • 1 Tbsp tomato paste
  • 1 Tbsp chili powder
  • 1 Tbsp dried oregano, crushed
  • 2 Tbsp ground cumin
  • 1 tsp ground coriander
  • 4 cups low-sodium chicken broth
  • 3 cups chopped or shredded roasted turkey breast
  • 1 15-ounce can no-salt-added diced tomatoes, undrained
  • 1 15-ounce can no-salt-added tomato sauce
  • 1 15-ounce can no-salt-added black beans, rinsed and drained
  • 1/4 cup finely snipped, fresh cilantro
  • 1/4 cup chopped green onions
  • 2 Tbsp lime juice
  • 6 Tbsp plain Greek yogurt

Directions

 

In a 4-quart Dutch oven, cook onions, green pepper, corn and garlic in hot olive oil for 5 minutes or until vegetables are tender. Stir in chili peppers and tomato paste. Cook an additional minute.

Stir in chili powder, oregano, cumin and coriander. Then add broth, turkey, diced tomatoes, tomato sauce and black beans. Bring to a boil, and reduce heat to medium-low. Simmer, covered, for 20 minutes.

Stir in cilantro, green onions and lime juice. Simmer, uncovered for 2 more minutes. Top each bowl with a tablespoon of yogurt.

Nutritional Information

 

Makes 6 servings
338 calories
6 grams fat
34 grams carbohydrates
37 grams protein

This article originally appeared in the Fall 2016 edition of One Health Magazine. For more health news, wellness information and recipes likes this, sign up for your free subscription

Diabetic-friendly Green Bean Casserole [Recipe]

Diabetic-friendly Green Bean Casserole

Diabetic-friendly Green Bean Casserole

In honor of American Diabetes Month, we’ve got a delicious Thanksgiving dish everyone at the dinner table can enjoy without blood sugar worries.

Ingredients

 

  • 1 ½ lbs of fresh green beans
  • 1 ½ cups of freshly sliced mushrooms
  • 2 cups sliced onions
  • 4 cloves garlic, minced
  • 2 tbsp butter
  • 1 ½ cups of skim milk
  • 3 tbsp all-purpose flour
  • 1 tbsp dry ranch seasoning mix
  • 1 cup whole wheat cracker crumbs
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 qrt baking dish

Instructions

 

Preheat oven to 375°F.

Bring a pot of slightly salted water to a boil, trim green beans and boil them for 10 minutes. Drain and place into your baking dish.

Heat butter over medium heat in a medium sauce pan. Add in your flour, dry ranch seasoning, salt and pepper and stir. Whisk in your milk and stir over medium heat until thickened. Remove from heat.

In a large skillet, heat your oil over medium heat. Add in your onion and garlic and cook until soft. Remove ½ of the onion mixture and place to the side.

Add in your mushrooms and cook until tender. Once tender, add onion, mushroom and garlic mixture to the sauce and stir.

Pour your sauce mixture over top of your beans in the baking dish. Toss to evenly coat the beans.

In a small bowl, take your onion mixture and mix with your cracker crumbs. Mix and spread over top of beans in baking dish.

Bake uncovered for 30 minutes.

Nutritional Information

 

Servings: 6
Serving Size: 1 cup
Calories Per Serving: 174
Prep Time: 25 minutes