I make this chili at home. It's just a seemingly ordinary chili but has a few secrets in it that reduce the carbs and hike the fiber up. The serving size is a large 2 cup portion and has about 30 g carbs...but...it also contains just over 9 grams of fiber in each serving. I have found that this does not spike my bg much at all. I have had it for lunch and will have about a 20 point or less spike, or for dinner when I take my met, and will actually have a lower bg at my 2 hour pp test. I thought I would share it with you all and if anyone does try it, please let me know if they have the same results or similar results to what I have had. I know that everyone is different and what works for one might not work for another. The recipe calls for lean ground beef and does have a high fat content overall but you can also substitute lean ground turkey to reduce both the calories and fat. I have provided the nutritional information for both. I hope you enjoy. Oh, and it makes for one great chili dog, too! YMMV
Red Bean Chile con Carne
Ingredients:
3 cups onions, large dice
3 cups green bell pepper, large dice
9 - 10 cloves garlic, diced (about 3 heaping Tbsp.)
3 1/2 lbs. lean ground beef or lean ground turkey
chili powder
1 Tbsp. paprika
1 Tbps. dried parsley
ground cumin
ground coriander
oregano (Mexican if you have but Italian is fine)
14 Tbsp. liquid hickory smoke
1/4 tsp. crushed red pepper flakes (more to taste)
2 - 14.5 ounce cans dark red kidney beans, drained and rinsed
1 - 16 ounce can beef stock (low sodium)
1 - 29 ounce can diced tomatoes
1 - 29 ounce can tomato puree
2 Tbsp. dried cilantro
1 tsp. Splenda
2 Tbsp. olive or canola oil
Optional toppings: Reduced fat sour cream, reduced fat cheddar cheese, sliced green onions.
It's important to note that I do not give measurements for the chili powder, cumin, corriander and oregano. I think that it is up to individual taste and how strong the chili powder is. I use a simple rule of thumb though. A ratio of chili powder to cumin to coriander to oregano. The ratio is 3 parts chili powder to 2 parts cumin to 1 part coriander to 1 part oregano. So, if you use 1 Tbsp. of chili powder you'll use 2 tsp. cumin and 1 tsp. each coriander and oregano. Of course this is just an example as I can use as much as 4 Tbsp. chili powder and so on, during cooking.
In a large heavy bottom pot heat oil on high and add the onions, green bell pepper and garlic. Saute until tender, about 10 minutes. Add the ground beef and lughtly blend together. Add one layer of spices, using the chili powder, paprika and parsley. Cook until the beef is browned. Add the kidney beans, beef stock and tomato products. Add another layer of spices using the chili powder, cumin, coriander and oregano. Stir to blend. Bring to simmer and reduce heat to medium low and partially cover. Cook about 1 hour and add another layer of spices using chili powder, cumin, coriander, liquid smoke and crushed red pepper flakes. Cook for about 45 minutes. Add the cilantro and Splenda and continue to cook for about 15 minutes. Taste for seasoning all along and add more to taste.
Yields about 5 1/2 quarts or 11 servings
2 cup serving
Amount Per Serving using lean ground beef
Calories 547.9
Total Fat 32.8 g (6 1/2 fat exchanges)
Saturated Fat 12.4 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 14.8 g
Cholesterol 107.9 mg
Sodium 807.9 mg
Potassium 1,053.8 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 33.1 g
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Amount per serving using lean ground turkey
Calories 415.0
Total Fat 16.9 g (3 fat exchanges)
Saturated Fat 4.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 7.0 g
Cholesterol 107.1 mg
Sodium 821.1 mg
Potassium 961.9 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 36.4 g
................... OTC: Claritin & Benadryl
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