BBQ Bean Chili

BBQ Bean Chili

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From: Diabetic Living Magazine

Bursting with barbecue flavor, this hearty chili recipe is loaded with red kidney beans, navy beans, vegetables, and smoked turkey sausage. Serve it up as a delicious midday meal with some crusty bread and a side salad.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 medium onion, cut into thin wedges
  • 1 medium green bell pepper, chopped
  • 2 large ripe tomatoes, chopped (2 cups)
  • 2 (15 ounce) cans no-salt-added red kidney beans, rinsed and drained
  • 1 (15 ounce) can no-salt-added navy beans, rinsed and drained
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 1 (8 ounce) can no-salt-added tomato sauce
  • 8 ounces smoked turkey sausage, chopped
  • 1 tablespoon chili powder (see Tip)
  • 1 tablespoon molasses or sugar-free or light pancake syrup
  • 6 tablespoons low-fat plain Greek yogurt
  • Fresh cilantro sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Coat an unheated 4-quart nonstick saucepan with cooking spray. Heat over medium heat. Add onion and bell pepper. Cook for 5 to 10 minutes or until tender, stirring occasionally.
  2. Stir in tomatoes, kidney beans, navy beans, broth, tomato sauce, sausage, chili powder, and molasses. Bring to boiling; reduce heat. Simmer, covered, for 30 minutes, stirring occasionally. To serve, ladle soup into bowls. Top with a dollop of yogurt. If desired, garnish with cilantro.
  • Tip: For a spicier chili, add ¼ teaspoon cayenne pepper along with the chili powder.
  • Variation: Vegetarian Bean Chili: Prepare as directed above except omit the turkey sausage.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 209 calories; 5 g fat(1 g sat); 3 g fiber; 29 g carbohydrates; 12 g protein; 5 mcg folate; 10 mg cholesterol; 5 g sugars; 1,003 IU vitamin A; 16 mg vitamin C; 47 mg calcium; 2 mg iron; 687 mg sodium; 205 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value), Vitamin A (20% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ starch, 2 lean protein, 1 vegetable

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