Turkey Chili with Beans

Serves 6

Ingredients

  • Nonstick cooking spray
  • 1 onion, cut into thin wedges
  • 1 green bell pepper, chopped
  • 2 large tomatoes, chopped
  • 2 15-ounce cans unsalted kidney beans, rinsed and drained
  • 1 15-ounce can unsalted navy beans, rinsed and drained
  • 1 14-ounce can low-sodium chicken broth
  • 1 8-ounce can unsalted tomato sauce
  • 8 ounces turkey sausage, roughly chopped
  • 1 tbsp chili powder (or to taste)
  • 1 tbsp molasses or sugar-free maple syrup
  • 6 tbsp nonfat, plain Greek yogurt
  • 1 sprig of cilantro, if desired

Preparation

  1. Coat a large nonstick saucepan with cooking spray. Heat for 2 minutes or until sizzling. Add chopped onion and green pepper. Cook for 5 to 10 minutes, stirring occasionally, or until vegetables are tender.
  2. Add tomatoes, beans, broth, tomato sauce, sausage, chili powder, and molasses (or syrup). Bring mixture to a boil. Reduce heat, simmer (covered) for up to 30 minutes. Stir often.
  3. Ladle chili into soup bowls. Top with a scoop of yogurt. If desired, sprinkle with cilantro.

Nutritional Information per Serving

  • 293 Calories
  • 4 g Fat
  • 26 mg Cholesterol
  • 572 mg Sodium
  • 43 g Carbohydrate
  • 19 g Fiber
  • 23 g Protein

Source: Diabetic Living Online

Photo credit: Stef Yao / Flickr

In the event you find this recipe inappropriate for diabetics, please contact us and we will review your suggestions.

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