Diabetes Recipes - Zesty White Bean and Turkey Chili

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Zesty White Bean and Turkey Chili

Nothing like a bowl of chili to warm you up on a cold February night!

Makes 12 servings

Cooking time: n/a

Ingredients

• 2 Tbsp canola oil 25 mL


• 2 2/3 cups chopped onion 650 mL


• 4 garlic cloves, finely minced


• 1/3 cup seeded and minced jalapeno pepper 75 mL


• 6 cups fat-free, reduced-sodium chicken broth 1.5 L


• 3 cans (15 oz. each) great northern beans, drained and rinsed


• 2 cups diced, cooked turkey breast 500 mL


• 1 1/2 cups frozen sweet corn kernels 375 mL


• 2 tsp ground cumin 10 mL


• 1 tsp ancho chile pepper 5 mL


• 1 1/2 tsp fresh lime juice 7 mL


• 2 tsp finely minced fresh cilantro 10 mL

Instructions

1. In a large Dutch oven, heat canola oil over medium-high heat. Add onions and garlic and sauté for 5 minutes.  Add jalapeno pepper and sauté until onions are tender.


2. Add chicken broth, beans, turkey and corn. Bring to a boil.


3. Reduce heat to medium-low. Add cumin and ancho chile pepper. Simmer 35 minutes.


4. Stir in lime juice and simmer additional 5 minutes.


5. Stir in cilantro immediately before serving. Serve.

Notes

Choices: 1 1/2 carbohydrates; 3 meat and alternative

Yield:  12 servings,

Serving Size:  1 cup

 

Nutritional Information

Per Serving

Calories	245
Total Fat	3 g
Saturated Fat	0.3 g
Cholesterol	43 mg
Sodium	250 mg
Carbohydrates	29 g
Fiber	9 g
Protein	26 g

 

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