Make healthy chili for diabetics using simple, healthy ingredients.
Many people suffer from Type II diabetes and must adhere to a strict diet that is high in nutrients, but has a low glycemic index. Diabetics require sugar-free foods that help them control high-blood sugar in their diet every day. It's not difficult to prepare chili that is packed with vegetable fiber and that provides a good amount of protein as well as tasting great. Use lean meat or poultry, lots of healthy vegetables and seasonings for a chili that is low in fat and carbohydrates. Diabetics must monitor their intake of "bad" carbohydrates and fats and concentrate on eating quality carbs contained in vegetables.
Instructions
1. Brown the extra lean ground beef or ground turkey in a heavy skillet that has been sprayed with low fat vegetable oil cooking spray. Add onion, green pepper and garlic and saute until the vegetables are soft. Drain all fat and transfer the skillet contents to a large heavy saucepan. Saturated fats increase the risk of complications associated with diabetes such as obesity and heart attack. By preparing chili with lean meat, you substantially reduce the amount of harmful trans fats making for a healthier dish diabetics can safely consume.
2. Add cooked beans, water, Worcestershire sauce, tomato paste, diced tomatoes and mushrooms. Add a can of chopped hot chilis for a spicier, hotter taste. Stir to mix the ingredients completely before adding the seasonings. If you are using a mixture of prepared spices, read all listed ingredients as many contain added sugar. It appears as an added ingredient in many products you may not even suspect. Even though most diabetics can consume some sugar in moderation, watch out for those hidden ingredients to avoid overconsumption.
3. Combine cinnamon, cumin, black pepper, allspice, red pepper flakes, bay leaves, salt and chili powder in a small bowl. Stir to blend together well before adding to the meat mixture. Bring the entire mixture to a boil. Reduce the heat and simmer for approximately three hours. Because quality carbohydrates, in the form of fresh vegetables and lean meat, constitute the major ingredients in this chili, diabetics can eat it without worrying about experiencing a spike in their blood sugar levels. Those "good' carbohydrates take longer to break down in the digestive system and help provide more energy as a result.
4. Serve the chili extremely hot with crackers, tortillas or corn chips. Add Tabasco sauce if you like a spicy taste. Top with grated cheese and mild salsa for a Mexican touch. Diabetics should carefully choose toppings with lower fat such as low-fat crackers and tortillas to avoid adding unnecessary carbohydrates.
Tags: lean meat, before adding, chili diabetics, chili that, crackers tortillas, with vegetable
