Healthy Chili Recipes Using Chicken, Turkey, Pork and Beef

Chili originated as a way to make great-tasting, tough cuts of meat tender so it would be easier on the budget. It was called "Soup of the Devil" by Spanish priests who warned against the passion provoked by the hot chile peppers (which made it even more popular). Chile powders were originally concocted by chuckwagon cooks feeding cowboys on the trail.

Chili has come a long way since then, with more exotic flavors and ingredients than a chuckwagon cook could have ever imagined. We have a collection of 8 diabetic-friendly chili recipes below that feature chicken, beef, turkey and pork with as few as 11 grams of carbs per serving.

Like most chili recipes, the flavors are more blended if the chili is served the next day. So make a batch of chili for your next meal, get-together - or football party! Double the recipe if you're expecting a crowd or make ahead and freeze (chili freezes well).

Easy Pork Chili

Yield: 4 servings
Source: NPB
View: Easy Pork Chili ^[1]

Ingredients

• 1 pound ground pork, lean
• 1 (15-oz) can chili beans, undrained
• 2 (14-1/2-oz) cans diced tomatoes, in juice
• 1-1/2 cups water
• 1 tablespoon chili powder
• 1-1/2 teaspoons cinnamon
• 1/2 teaspoon dried oregano leaves
• salt, to taste (optional)

Directions

1. Cook ground pork over medium-high heat in 12-inch, nonstick skillet for 3 to 4 minutes or until pork is no longer pink, breaking pork in to small crumbles.
2. Drain and discard any juices.
3. Stir chili beans, tomatoes, water, chili powder, cinnamon and oregano into pork in skillet.
4. Cover and bring to boil. Reduce heat to medium. Uncover and simmer for 3 to 5 minutes or until desired consistency. If desired, season to taste with salt.

Nutritional Information Per Serving

Calories: 290
Protein: 31 g
Fat: 6 g
Sodium: 900 mg
Cholesterol: 65 mg
Saturated Fat: 2 g
Dietary Fiber: 8 g
Carbohydrates: 27 g

Creamy White Chicken Chili

Yield: 8 servings
Source: Nestle

Ingredients

• 1 tablespoon vegetable oil
• 1-1/2 pounds boneless, skinless chicken breast tenders
• 1 medium onion, chopped
• 1 clove garlic, chopped
• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 to 1 1/2 cups mild salsa verde
• 1 can (15 ounces) cannellini beans, drained
• 1 can (15 ounces) pinto beans, drained
• 1 cup water
• 1/2 cup loose-pack frozen corn
• 1 can (12 fluid ounces) Nestle Carnation Evaporated Low-fat 2% Milk
• 1 cup fresh spinach leaves
• Baked tortilla chips and light sour cream for serving (optional)

Directions

1. Heat oil in large saucepan over medium-high heat. Add chicken; cook on each side until golden. Transfer to plate; cover.
2. Add onion to same saucepan. Cook, stirring occasionally, until translucent. Add garlic; cook for 30 seconds. Stir in cumin and coriander; cook for 30 seconds. Stir in salsa verde, cannellini beans, pinto beans, water and corn. Cook for 10 minutes or until hot.
3. Cut or shred chicken into bite-size pieces and add to saucepan along with any accumulated juices on plate. Stir in evaporated milk and spinach; cook for a few minutes just until heated through and spinach is slightly wilted. Serve topped with crumbled tortilla chips and dollop of sour cream.

Nutritional Information Per Serving

Calories: 250
Calories from Fat: 40
Total Fat: 4.5g
Saturated Fat: 1.5g
Cholesterol: 55mg
Sodium: 420mg
Carbohydrates: 23g
Dietary Fiber: 4g
Sugars: 7g
Protein: 27g

Chicken Chili with Black Beans and Corn

Yield: Makes 8 (1-cup) servings
Source: McCormick

Ingredients

• 1 tablespoon vegetable oil
• 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
• 1 cup chopped green bell pepper
• 1 cup chopped onion
• 1 tablespoon McCormick Paprika
• 1-1/2 teaspoons McCormick Oregano Leaves
• 1 teaspoon McCormick Cumin, Ground
• 1 teaspoon McCormick Garlic Powder
• 1/4 teaspoon McCormick Red Pepper, Crushed
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) great Northern beans, drained and rinsed
• 1 can (14 1/2 ounces) diced tomatoes, undrained
• 1 cup chicken broth
• 1 cup frozen corn

Directions

2. Heat oil in large skillet on medium-high heat. Add chicken, bell pepper and onion; cook and stir 6 to 8 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and red pepper; mix well.
3. Stir in remaining ingredients. Bring to boil. Reduce heat to low; simmer 20 minutes.

Nutritional Information Per Serving

Calories: 216
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 37mg
Sodium: 369mg
Carbohydrate: 24g
Fiber: 7g
Protein: 21g

Baja Turkey Chili

Yield: 24 servings
Source: NDOP
View: Baja Turkey Chili ^[2]

Ingredients

• 2 tablespoons: olive oil
• 2 cups: chopped onion
• 2 cups: chopped celery
• 2 quarts: pulled or cooked turkey breast, chopped
• 50 ounces: white kidney beans, rinsed and well drained
• 44 ounces: white shoepeg corn, undrained
• 8 ounces: green chilies, chopped
• 2 quarts: turkey broth
• 2 teaspoons: ground cumin
• 3 cups: shredded monterey jack cheese
• 1 bunch: fresh cilantro sprigs
• As needed: tortilla chips

Directions

1. In a medium stock pot, heat oil over medium heat.
2. Add onion and celery, cook and stir until vegetables are tender.
3. Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
4. Cover and cook about 20-30 minutes, stirring occasionally until heated through.
5. Serve 8 ounces per serving and garnish with cheese and cilantro.
6. Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving

Calories: 259
Protein: 21 g
Fat: 6 g
Sodium: 263 mg
Cholesterol: 37 mg
Carbohydrates: 29 g

Chili Carnivale

Makes 8 servings
Source: TBC
View: Chili Carnivale ^[3]

Ingredients

• 2 pounds Ground Beef (95% lean)
• 1 can (28 ounces) crushed tomatoes, undrained
• 1 can (14-1/2 ounces) diced tomatoes with mild green chilies
• 1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
• 1 bottle (12 ounces) regular or light beer
• 1 medium yellow onion, diced
• 2 medium green, red, yellow or orange bell peppers, diced
• 1 can (6 ounces) tomato paste
• 1/3 cup chili powder
• 1 large jalapeno pepper, seeded, finely chopped
• 2 tablespoons minced garlic
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano leaves
• 2 cans (15 ounces each) black beans, rinsed, drained
• Lime wedges and baked tortillas chips (optional)

  Optional Toppings: Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion

Directions

1. Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
2. Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
3. Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
4. Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.

   Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving

Calories: 318
Protein: 32 g
Fat: 7 g
Sodium: 955 mg
Cholesterol: 76 mg
Saturated Fat: 3 g
Dietary Fiber: 7.5 g
Carbohydrates: 28 g

Deep, Dark and Stout Chili

Yield: 8 servings.
Source: CanolaInfo
Serving size: 1-1/3 cups (325 mL) chili.
View: Deep, Dark and Stout Chili ^[4]

Ingredients

• 2 Tbsp canola oil (30 mL)
• 1-1/2 lb/750 g extra lean ground beef (or 1 lb/500 g extra lean ground beef and 15-oz/426 mL can kidney beans, rinsed and drained)
• 2 cups diced green bell peppers (500 mL)
• 1 cup diced red onion (250 mL)
• 3 cans (14.5 oz/412 mL each) no-salt-added stewed tomatoes
• 1 bottle (12 oz/341 mL) dark stout beer
• 3 Tbsp chili powder (45 mL)
• 1-1/2 Tbsp ground cumin (20 mL)
• 1-1/2 Tbsp smoked paprika (optional) (20 mL)
• 1 Tbsp sodium-free beef bouillon granules (15 mL)
• 1 tsp salt (5 mL)

  Toppings:

• 1/2 cup chopped fresh cilantro leaves (125 mL)
• 1/2 cup finely chopped red onion (125 mL)
• 1 medium lime, cut into 6 wedges

Directions

1. Heat 1 Tbsp (15 mL) canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
2. Meanwhile, in a saute pan heat remaining 1 Tbsp (15 mL) canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
3. Serve chili with choice of toppings placed in three small bowls.

Nutritional Information Per Serving

Calories: 240
Protein: 20 g
Fat: 8 g
Sodium: 480 mg
Cholesterol: 45 mg
Saturated Fat: 1.5 g
Dietary Fiber: 5 g
Carbohydrates: 18 g

Steak, Roasted Tomato and Bean Chili

Makes 8 servings.
Source: TBC
View: Steak, Roasted Tomato and Bean Chili ^[5]

Ingredients

• 3 pounds Shoulder Steaks, cut 3/4-inch thick
• 2 tbsp vegetable oil
• 1 medium green bell pepper, chopped
• 1 medium onion, chopped
• 2-1/2 cups no-salt added roasted tomato salsa
• 1/4 cup chili powder
• 2 tsp ground cumin
• 2 cans (15 ounces each) no-salt added black beans, rinsed, drained

  Optional Toppings/Additions

• Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Directions

1. Cut beef steaks into 3/4-inch pieces.
2. Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
3. Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
4. Return beef and accumulated juices to stockpot.
5. Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
6. Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
7. Serve chili in bowls. Garnish with Toppings, as desired.

Nutritional Information Per Serving

Calories: 289
Protein: 32 g
Fat: 10 g
Sodium: 264 mg
Cholesterol: 78 mg
Saturated Fat: 3 g
Dietary Fiber: 6 g
Carbohydrates: 23 g

Turkey Chili Verde

Yield: 4 servings
Source: Honeysuckle White
View: Turkey Chili Verde ^[6]

Ingredients

• 1 package (about 1 pound) Honeysuckle White Turkey Breast Tenderloins
• 1 pound tomatillos
• 2 tablespoon vegetable oil
• 1 medium green bell pepper, seeded and chopped
• 1 medium white onion, chopped
• 1 jalapeno pepper, seeded and chopped
• 1 tablespoon minced garlic
• Salt and black pepper
• 1/4 cup chopped cilantro
• Optional: Corn or flour tortillas (not included in nutritional information)

Directions

1. Cut turkey into 1/2-inch cubes.
2. Remove papery husks from tomatillos; rinse tomatillos in hot water and cut into quarters.
3. In large nonstick skillet, heat oil over medium heat. Add turkey; cook about 5 minutes or until it turns white.
4. With slotted spoon, transfer turkey to large saucepan.
5. Add bell pepper, onion, jalapeno and garlic to same skillet; season with salt and pepper.
6. Cook about 5 minutes or until vegetables start to soften.
7. Add vegetables and tomatillos to saucepan with turkey; bring to a simmer. Cover and cook over low heat about 30 minutes or until turkey is tender. If there is too much liquid, uncover and simmer until liquid has cooked down.
8. Add cilantro; serve with rice, corn or flour tortillas, if desired.

Nutritional Information Per Serving

Calories: 240
Calories from Fat: 80
Protein: 30 g
Fat: 9 g
Sodium: 60 mg
Cholesterol: 70 mg
Saturated Fat: 1 g
Dietary Fiber: 3 g
Sugars: 6 g
Carbohydrates: 11 g

Popular Chili Garnishes

• Grated cheddar
• Chopped sweet bell peppers and/or jalapenos
• Diced Sweet onions
• Chopped fresh tomatoes
• Chopped cilantro
• Diced avocado
• Sour cream
• Sliced olives
• Scallions
• Corn
• Salsa
• Greek yogurt
• Hot sauce
• Wedges of lime