Diabetes-Friendly Recipes

3-Alarm Chili

Servings: 4
Prep time:
Cook time:
Total: 1 hour 15 minutes
Calories per serving: 252


  • 1 pound top sirloin, coarsely ground
  • 1 medium white onion, 6 ounces, chopped
  • 1 large clove garlic, minced
  • 1 medium red bell pepper, 6 ounces, seeded and chopped
  • 3 tablespoons chili powder
  • ½ tablespoon ground cumin
  • 1 teaspoon crushed dried oregano
  • 1 14 1/2-ounce no salt added crushed tomatoes
  • ½ cup low-sodium canned beef broth
  • ½ cup plain non-fat yogurt
  • 2 tablespoons minced fresh cilantro
  • ¼ teaspoon cayenne pepper
  • salt (to taste)
  • freshly ground pepper (to taste)


  1. Put the ground sirloin in a large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
  2. Measure 2 tablespoons of the onion; set aside.
  3. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
  4. Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
  5. Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
  6. When chili is done, ladle into bowl and offer topping to spoon onto each serving.

Nutrition Information


Per serving:252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges:3 1/2 lean protein, 1 carbohydrate (3 vegetable)


This is good for a cold day (like this past Saturday in Chicago). Filled us up, tasted good, and we all enjoyed it. What's a Dutch oven that's mentioned in the recipe?
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