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:

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.
Brown meat in separate pan, place in colander and rinse off with warm water; then place in large pot with vegetables.
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

Phone: 405.701.7977 405.447.0300

Fax: 405.701.7984

15951 Little Axe Drive

Norman, OK 73026

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