What's a diabetes-friendly chili recipe my whole family will enjoy?

Turkey Chili
(makes 8 cups) 4 servings, 2 cups per serving
(recipe can be doubled for larger quantities)

1 1/3 lb lean ground turkey
1 tablespoon olive oil
1/2 teaspoon ground cinnamon
1 tablespoon ground cumin
1 tablespoon chili powder
1/2 teaspoon ground black pepper
1 small onion, finely chopped (vegetables and garlic can be chopped in food processor)
4 cloves garlic, minced (easy tip -- use jarred minced garlic)
1 small red bell pepper, finely chopped
2 tablespoons water
4 oz tomato paste
2 bay leaves
1/2 teaspoon salt (optional)
3 1/2 cups low sodium chicken stock/broth
1 15oz can, drained kidney beans, rinsed

In a large, heavy-bottomed pot, brown turkey with olive oil, add cinnamon, cumin, chili powder and pepper and cook for an additional 3 minutes. Add onions, garlic, red bell pepper and water. Allow to cook on medium heat until everything starts to soften (about 5 minutes). Stir in tomato paste. Allow to cook for 2-3 minutes then add bay leaves, salt and 3 cups of broth. Bring to a boil, then reduce heat to simmer, partially covered (lid ajar), for 1 1/2 to 2 hours, until reduced to a thick consistency. Add kidney beans and remaining 1/2 cup of stock and heat thoroughly. Remove bay leaves before serving.

Garnish: Top each bowl of chili with a sprinkle of green onions and 2 teaspoons low fat cheese or non-fat sour cream.

Per Serving:
Calories: 387
Carbohydrates: 23g
Total Fat: 18g
Saturated Fat: 4g
Cholesterol: 117mg
Fiber: 6g
Protein: 36g
Sodium: 628mg
Carb Choices: 1.5

This content originally appeared in the Taking Control of Your Diabetes newsletter on tcoyd.org.

Continue Learning about Diabetes


Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ...

is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.