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Easy Beef Chili
15 min prep time
45 min cook time
8servings
Recipe by
Toby Amidor, MS, RD, CDN, FAND
Source
The Create-Your-Plate Diabetes Cookbook
Photo by
Mittera
How to Make Easy Beef Chili
This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.
Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.
15 min prep time
45 min cook time
8servings
1 cup
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Step-By-Step Instructions:
- Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.
- Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.
- Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.
- Remove the chili from the heat and allow to cool for 10 minutes before serving.
Nutrition facts
8 Servings
-
Serving Size
1 cup
- Amount per serving Calories 290
-
Total Fat
8g
- Saturated Fat 2.3g
- Trans Fats 0.2g
- Cholesterol 35mg
- Sodium 180mg
-
Total Carbohydrate
34g
- Dietary Fiber 9g
- Total Sugars 7g
- Added Sugars 0g
- Protein 22g
- Potassium 1120mg
- Phosphorous 300mg
Ingredients
olive oil
2 tbsp
onion (chopped)
1 med
garlic (minced)
2 clove
jalapeño pepper (seeds removed, minced)
1
lean ground beef
1 lbs
low-sodium kidney beans (rinsed and drained)
1 (15.5-oz) can
low-sodium cannellini or great northern beans (rinsed and drained)
1 (15-oz) can
low-sodium black beans (rinsed and drained)
1 (15.5-oz) can
no-added-salt fire-roasted diced tomatoes
1 (14.5-oz) can
low-sodium tomato paste
1 (6-oz) can
low-sodium beef broth
1 cup
chili powder
2 tbsp
ground oregano
2 tsp
ground cumin
1 tsp
stevia brown sugar blend (such as Truvia)
1/2 tsp
salt
1/4 tsp
cayenne pepper
1/4 tsp
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