Diabetes Forecast

Makeover Favorite: Chili!

By Robyn Webb, MS, LN ,

The Makeover
Original Recipe,
8 servings
Calories 550
Fat 34 g (Sat. Fat 14 g, Trans Fat 1.2 g)
Carbohydrate 21 g
Sodium 2,085 mg

Smart Swaps
Leaner Meats: I significantly decreased the amount of fat by using a combination of lean ground beef and ground turkey.

Salt Savings: Eliminating salty Worcestershire sauce and broth and decreasing the tomato paste and added salt help tame the sodium. Rinsing the beans
also helps eliminate excess salt.

Tasty Toppers: Instead of cheese, I used fresh onion and tomato for a crisp, colorful garnish that contrasts with the tender meat and beans.

Per Serving
Calories 210
Fat 7 g (Sat. Fat 1.7 g, Trans Fat 0.1 g)
Carbohydrate 23 g (Fiber 6 g, Sugars 7 g)
Cholesterol 40 mg
Sodium 315 mg
Potassium 770 mg
Protein 17 g
Phosphorus 215 mg
Exchanges: Starch 0.5, Vegetable 2, Lean Meat 2,
Fat 0.5

How to get a makeover!
Send your recipe (complete ingredient list and instructions) along with your name, city, and state to forecasteditor@diabetes.org.

Most chili recipes should be labeled "five alarm"—not for the level of spicy heat, but for the large amounts of fat and sodium that lurk among the beans and beef. This right-size, lighter version is rich in fiber, with surprisingly less fat and sodium. Turn up the volume with hot chili powder or choose a mild version for less fiery flavor.

8 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 30 minutes

1 Tbsp. canola oil
1 1/2 cups diced onions, divided
3 garlic cloves, minced
2 jalapeño peppers, seeded and finely chopped
1/2 lb. ground beef (93% lean)
1/2 lb. ground lean turkey
1 to 2 Tbsp. hot or mild chili powder
1 Tbsp. unsweetened cocoa
2 tsp. ground cumin
2 tsp. dried oregano
1 can (15 oz.) red kidney beans, drained and rinsed
1 can (28 oz.) crushed or diced tomatoes, undrained
1 Tbsp. tomato paste
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/2 cup diced fresh tomatoes

1. In a large Dutch oven or stockpot, heat the oil over medium heat. Add 1 cup of the onions and sauté for 5 to 6 minutes. Add the garlic and jalapeños, and sauté for 2 minutes.
2. Add the ground beef and turkey, and sauté for 4 to 5 minutes, breaking up the meat with a wooden spoon. Drain any excess fat. Add the chili powder, cocoa, cumin, and oregano, and sauté for about 1 minute.
3. Add the beans, canned tomatoes, and tomato paste, and bring to boiling. Reduce the heat to low, cover, and simmer for 25 to 30 minutes, until thickened. Season the chili with the salt and pepper. Garnish each bowl with 1 Tbsp. each diced onions and tomatoes.



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