Diabetes & You > Recipes > Chili Con Carne

Chili Con Carne

Chili tucked away in the freezer is always helpful on busy days.

Tips

To freeze extra chili, portion it into single-serving plastic containers – a good use for all those yogurt or margarine containers everyone saves.

This recipe makes a large amount thanks to the addition of “extra” vegetables.

Makes 8 servings
Cooking time: 45 minutes

Ingredients

  • 1 lb lean ground beef  500g
  • 1 cup chopped onion  250 mL
  • 1 clove garlic, crushed  1
  • 3 cups finely shredded cabbage  750 mL
  • 2 cups thinly sliced celery  500 mL
  • ½ cup chopped sweet green pepper  125 mL
  • 1 can (28 oz/796 mL) diced tomatoes, undrained  1
  • 1 can (7.5 oz/213 mL) tomato sauce  1
  • 1 can (19 oz/540 mL) kidney beans, drained and rinsed 1
  • 1 tbsp chili powder  15 mL
  • 1 tsp dried oregano  5 mL
  • ¼ tsp hot pepper sauce  1 mL 

Instructions

  1. In large non-stick skillet over medium-high heat, cook beef until brown and crumbly. Drain fat and discard. Add onion and garlic; cook for 5 minutes.
  2. Add cabbage, celery, green pepper, tomatoes with juice, tomato sauce, kidney beans, chili powder, oregano and hot pepper sauce. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 45 minutes or until vegetables are tender. 

Notes

Canada’s Choice per Serving: 1 Carbohydrate, 2 Meat & Alternatives

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca

Nutritional Information

Per Serving
1¼ cups (300 mL)
Calories 191
Total fat 7 g
Saturated fat 2 g
Sodium 496 mg
Carbohydrates 19 g
Fiber 6 g
Protein 16 g

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