BBQ Bean Chili

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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
15 mins
total:
50 mins
Servings:
6

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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.

Tips

Tip: For a spicier chili, add 1/4 teaspoon cayenne pepper along with the chili powder.

Variation: Vegetarian Bean Chili: Prepare as directed above except omit the turkey sausage.

Nutrition Facts

Serving Size:
1 1/2 cups
Per Serving:
209 calories; protein 12.4g; carbohydrates 28.8g; dietary fiber 2.7g; sugars 4.5g; fat 5.1g; saturated fat 1g; cholesterol 10mg; vitamin a iu 1003IU; vitamin c 15.6mg; folate 5.4mcg; calcium 46.6mg; iron 2.4mg; magnesium 11mg; potassium 205.5mg; sodium 687.3mg.
Exchanges:

2 1/2 starch, 2 lean protein, 1 vegetable
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