As we transition from Summer to fall our thoughts turn to sturdier foods.  Here is a tasty diabetic recipe for you and your loved ones that wont antagonize your diabetes.  Try it and let me know your thoughts.

Turkey Chipotle Chili

MAKES: 6 servings

SERVING SIZE: 1 2/3 cups

CARB GRAMS PER SERVING: 34

Smokey heat from the chipotle peppers will ignite your taste buds on the very first bite of this warm, nutrient-rich chili that cooks in 20 minutes.

Ingredients:

2 cups chopped onions (2 large)

3/4 cup chopped green sweet pepper (1 medium)

1/2 cup frozen whole kernel corn

2 tablespoons bottled minced garlic

2 tablespoons olive oil

2 tablespoons finely chopped canned chipotle chile peppers in adobo sauce*

1 tablespoon tomato paste

1 tablespoon chili powder

1 tablespoon dried oregano, crushed

2 teaspoons ground cumin

1 teaspoon ground coriander

4 cups reduced-sodium chicken broth

3 cups chopped or shredded roasted turkey breast

1 15 ounce can no-salt-added diced tomatoes, undrained

1 15 ounce can no-salt-added tomato sauce

1 15 ounce can no-salt-added black beans, rinsed and drained

1/4 cup finely snipped fresh cilantro

1/4 cup chopped green onions (2)

2 tablespoons lime juice

6 tablespoons plain Greek yogurt or sour cream

Preparation:

1. In a 4-quart Dutch oven, cook onions, sweet pepper, corn, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in chile peppers and tomato paste; cook for 1 minute more.

2. Stir in chili powder, oregano, cumin, and coriander. Stir in broth, turkey, diced tomatoes, tomato sauce, and black beans. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 20 minutes.

3. Stir in cilantro, green onions, and lime juice. Simmer, uncovered, for 2 minutes. Serve with yogurt. Makes 6 servings (1-2/3 cups each)

Tip

*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.


About the Author

Theresa was diagnosed with type 2 Diabetes Fall 2009.

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