When I set out to reverse my Type 2 diabetes, I thought I’d have to give up delicious, hearty meals and just eat rabbit food for the rest of my life. But, I soon discovered that cooking with this list of clean foods allowed me to create all kinds of healthy low-or-no-carb, no sugar recipes that gave my body what it needed to heal itself. Just six months of eating foods like these and I was no longer diabetic.
This is a great one because my entire family loves it and it’s pretty quick to prepare. You will also likely have leftovers that you can freeze, which helps ensure you stick to eating the right foods on busy days when you don’t feel like cooking. You can be too! So, enough talking, let’s get cooking!
Note – the tomatoes may spike your blood sugar a bit. I recommend making this only after you’ve been on leans and greens for a couple of weeks or if your readings are near 100.
Timing: 30 minute to prep. At least 45 minutes to cook, although I recommend letting it simmer for a couple of hours for the best results.
Turkey Black Bean Chili
Serves: Four + leftovers for days.
- 2 pounds Ground Turkey or Chicken
- Two Large Onions
- One Green Bell Pepper
- One Red Bell Pepper
- 2 Cans Low Salt Black Beans
- 2 Cans Diced Tomatoes (or Fresh Tomatoes)
- 1-2 Habenero and/or Jalepeno pepper (optional)
- 2 Garlic Cloves
- 2 Tablespoons Extra Virgin Olive Oil
- 3 teaspoons of Salt
- 1 teaspoon Pepper
- 1 teaspoon Cumin
- 1 teaspoon Chili Powder
- 1 teaspoon Cayenne Pepper (optional)
- 1 cup water
- 1 10 ounce can sugar-free tomato paste
Gouda Cheese (optional)
Low Fat Sour Cream (optional)
Step One: In a large pot, combine the black beans, tomatoes, one onion (chopped in large chunks), bell peppers, and simmer over low heat.
Step Two: Pour the olive oil into an iron skillet or pan. Peel and dice the garlic cloves and add them with the other onion, chopped in smaller chunks and simmer on medium high until aromatic.
Step Three: Add the ground turkey (or chicken), add salt, pepper, paprika for color, cayenne pepper and the finely chopped jalapeños and habanero. (We like things spicy here, so add as much or as little as you prefer of those.) Cook until browned. You can drain the meat before adding or include it all in the pot. Bear in mind, if you are using lean turkey or chicken, you will mainly have flavored water in the pan, not grease, so I recommend including it in the big pot to capture all the flavor.
Step Four: Season the chili with cumin, chili powder more salt and pepper (to taste) and cayenne. (Avoid pre-packaged seasonings. They are filled with sugar and preservatives that can cause inflammation.)
Step Five: Add a half or full can of sugar-free tomato paste. (Remember, even if it’s sugar free, that just means there are no added sugars. Tomatoes naturally have sugar, so I try to use a half can, especially if my blood sugar has spiked recently.)
Step Six: Add the water and mix everything together completely.
You can serve this immediately or let it simmer for a few hours so all the flavors mix together. You can also add a little bit of gouda and/or light sour cream (be wary of the added fat here.) Let me tell you – even picky eaters will love this.