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Diabetic, Gluten Free, Heart Healthy

Serves 16

Warm up a chilly night with this easy chili recipe. It’s made in one big pot and feeds a gang. It’s so low calorie you can top it off with a small sprinkle of reduced fat cheddar cheese if you’d like.

  • 2 lbs 95% lean ground chuck
  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 3 jalapeño peppers, seeded and chopped
  • 4 Tbsp minced garlic
  • 2 cans (15 oz each) no-salt-added kidney beans
  • 1 can (28 oz) tomato purée
  • 2 cans (28 oz each) crushed tomatoes
  • 1 Tbsp Worcestershire sauce (gluten free if needed)
  • 3 Tbsp dark brown sugar
  • 3 Tbsp chili powder
  • 1 tsp cayenne pepper (optional)
  • 1/3 cup ketchup (gluten free if needed)
  • 1 cup water



In a large stockpot over medium-high heat, cook beef until browned. Drain beef and transfer to a bowl. Set aside.

In the same pot, heat the oil over medium-high heat until hot. Add onion, jalapenos and garlic and sauté until onion is softened, about 4 minutes.

Add reserved beef and remaining ingredients and reduce heat to medium-low. Cook for 1 hour, stirring occasionally.

Nutrition Facts

Serving size:

  • 3/4 cup

Per Serving: 

Calories: 181
Fat: 5g
Saturated Fat: 2g
Cholesterol: 43mg
Sodium: 472mg
Carbohydrates: 18g
Fiber: 4g
Protein: 18g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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