Ingredients
Equipment
Method
- Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering.
- Add the ground turkey or chicken to the pot. Cook for 6-8 minutes, breaking it up with a wooden spoon into small, uniform pieces, until fully browned and cooked through with no pink remaining.
- Stir in the diced onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent.
- Add the minced garlic and cook for about 1 minute, stirring constantly, until fragrant but not browned.
- Stir in the chili powder, cumin, smoked paprika, salt, and pepper. Cook for 30-60 seconds, stirring constantly, to toast the spices and release their essential oils.
- Add the crushed tomatoes, black beans, pinto beans, and kidney beans to the pot. Stir well to combine all ingredients evenly.
- Bring the chili to a gentle boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for 20-30 minutes, stirring occasionally, until the flavors meld and the chili thickens to your desired consistency.
- Taste and adjust seasoning with additional salt, pepper, or spices as desired.
- Serve hot in bowls and top with a dollop of Greek yogurt, a small sprinkle of shredded cheddar cheese, and your choice of fresh toppings like cilantro, avocado, lime juice, jalapeños, or diced red onion.
- For meal prep: Allow chili to cool completely, then portion into individual airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a splash of water if needed.
Nutrition
Notes
This diabetic-friendly chili is designed to support stable blood sugar levels through high fiber content from three varieties of beans, lean protein from turkey or chicken, and minimal added fats. The combination provides approximately 12 grams of fiber per serving, which helps slow carbohydrate absorption. Choose no-sugar-added crushed tomatoes and rinse canned beans thoroughly to reduce sodium content. Greek yogurt replaces sour cream for added protein without excessive fat. Monitor portion sizes and account for carbohydrates in your meal planning.
