Chili is a cold weather staple. Give this seasonal favorite a spicy, nutritious makeover with this diabetes-friendly recipe.
- 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
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.
Makes 6 servings
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.
Looking for a healthier version of a holiday favorite?
“This recipe is my favorite because no one even knows that it is a ‘healthy’ dish,” says Janelle M. Schnake, certified diabetes educator for KentuckyOne Health. “The Greek yogurt adds a bit of texture and flavor everyone loves.”
Try this recipe for a flavorful Sweet Potato Casserole that your family will be sure to enjoy!
3 pounds sweet potatoes, peeled and cut into 3/4-inch cubes
1 cup vanilla Greek yogurt
1 teaspoon cinnamon
1 pinch (1/8 teaspoon) nutmeg
1 pinch (1/8 teaspoon) salt
1 tablespoon brown sugar
4 large egg whites OR 2 large whole eggs, lightly beaten
1/2 cup chopped pecans
Preheat oven to 350 degrees. Lightly grease or spray a 2.5-quart casserole dish.
Put the sweet potatoes in a medium sauce pan with enough water to cover them. Bring to a boil over high heat. Reduce to a simmer and cook until fork-tender, 5 to 7 minutes. Drain.
Return the sweet potatoes to the pot and use a potato masher to mash them up (or transfer them to the bowl of a stand mixer and beat them lightly).
Add the yogurt, cinnamon, nutmeg, brown sugar and salt. Beat for 30 seconds. Add the eggs and beat them in.
Transfer the mixture to the lightly greased or sprayed casserole dish.
Bake for 30 minutes. Remove from the oven, but keep the temperature on 350; top evenly with the pecans and place back in the oven. Cook until they are lightly browned, about 10 to 15 minutes.
Servings: 6 | Each serving contains:
9 grams fat
36 grams carbohydrates
9 grams protein
Here’s a quick and easy appetizer to whip up the next time your friends or family get together for some holiday cheer.
- 1, 8 oz can of crescent roll dough (refrigerated)
- 1 cup of cranberry chutney (you can find this in your deli section at the grocery store)
- 8 oz block of brie cheese
- 1/3 cup of pecans or walnuts (your choice)
- 1 egg
Preheat oven to 350 F. Lightly grease your baking sheet.
Separate your dough into two halves. Lay one in the center of your baking sheet, set the other aside. Be sure to pinch together any serrated edges.
On top of your dough, place 1/3 of your cranberry chutney in the middle and place your block of brie on top. Spread remaining chutney on top of your brie. Top it off with your pecans or walnuts.
Fold up the edges of your dough to cover your brie. Take your other half of dough and place on top, pinching together the sides so the brie is fully covered.
Separate your egg white in a bowl. Whisk and take your fingers and lightly cover the top and sides of the dough creating a golden, flaky look once baked.
Place your brie in the oven for 15-20 minutes, or until golden brown.
In honor of American Diabetes Month, we’ve got a delicious Thanksgiving dish everyone at the dinner table can enjoy without blood sugar worries.
- 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
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.
Serving Size: 1 cup
Calories Per Serving: 174
Prep Time: 25 minutes