Diabetes Forecast


Per Serving


Makes: 8
Serving Size: 1 cup
Calories 210
Fat 7 g
Saturated Fat 1.7 g
Trans Fat 0.1 g
Carbohydrate 23 g
Fiber 6 g
Sugars 7 g
Cholesterol 40 mg
Sodium 315 mg
Potassium 770 mg
Protein 17 g
Phosphorus 215 mg
Choices: Starch 0.5, Vegetable 2, Lean Meat 2, Fat 0.5
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 30 minutes


1 Tbsp. canola oil
1 1/2 cups diced onions, divided
3 garlic cloves, minced
2 jalapeƱo peppers, seeded and finely chopped
1/2 lb. ground beef (93% lean)
1/2 lb. ground lean turkey
1 to 2 Tbsp. hot or mild chili powder
1 Tbsp. unsweetened cocoa
2 tsp. ground cumin
2 tsp. dried oregano
1 can (15 oz.) red kidney beans, drained and rinsed
1 can (28 oz.) crushed or diced tomatoes, undrained
1Tbsp.tomato paste
1/4tsp.kosher salt
1/4tsp.freshly ground black pepper
1/2cupdiced fresh tomato


  1. In a large Dutch oven or stockpot, heat the oil over medium heat. Add 1 cup of the onions and sauté for 5 to 6 minutes. Add the garlic and jalapeños, and sauté for 2 minutes.
  2. Add the ground beef and turkey, and sauté for 4 to 5 minutes, breaking up the meat with a wooden spoon. Drain any excess fat. Add the chili powder, cocoa, cumin, and oregano, and sauté for about 1 minute.
  3. Add the beans, canned tomatoes, and tomato paste, and bring to boiling. Reduce the heat to low, cover, and simmer for 25 to 30 minutes, until thickened. Season the chili with the salt and pepper. Garnish each bowl with 1 Tbsp. each diced onions and tomatoes.

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