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BBQ Bean Chili
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.”
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)
1Coat 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.
2Stir 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.