A hearty homemade chili is good no matter the time of year, with white beans, chicken, and three types of peppers! This one is diabetic friendly for carb conscious eaters.
The odds of a gestational diabetic developing type 2 diabetes within five years is nearly 80%. That was a complete eye opener for me after my pregnancy. And it was terrifying. And with diabetes running in my family, I have been trying to be more carb conscious since Emmett was born.
Doing so is hard, and it can feel incredibly limiting at times. But thankfully America’s Test Kitchen has just released their Complete Diabetes Cookbook, and I ordered it immediately. This recipe is one from the book, and will be staple in our household!
Managing diabetes was an utter pain, especially when I was pregnant and just craving carbs. In retrospect, I am glad that although I only failed my glucose tests by 1 point, my doctors put me on a gestational diabetes protocol instead of letting it slide. Through my pregnancy my diabetes became harder to manage, first trying to manage through diet, then I had to start on pills, finally ending up with injections, and twice weekly non-stress tests.
Emmett was a perfectly healthy baby on delivery, and as soon as he was born, the diabetes went away. But it changed my perspective on a whole lot.
There are days now that I fall off the carb conscious wagon, but for the most part I am trying to train myself to take small steps to be successful and keep the issues at bay for as long as possible, to be the best mom I can be, and model a healthy lifestyle to Emmett.
I have long been a fan of America’s Test Kitchen, and this cookbook has 400 re-engineered recipes, including some of their classics, for a diabetic friendly living. This is not sponsored post, it is something I am genuinely excited to cook from in my own kitchen, and share with you. ATK teamed up with nutritionists and doctors to make sure each recipe was the best it could be, and I am confident many will be part of our routine from now on.
Grab a copy for yourself, or someone you know who loves to cook but may be struggling with learning how to cook for their specific dietary needs. I know this one will help.
Need other carb conscious ideas?
White Bean Chicken Chili
- 2 Anaheim Chiles, stemmed, seeded, and minced
- 2 Poblano Chiles, stemmed, seeded, and minced
- 1-2 Jalapeno, stemmed, seeded, and minced
- 1 Onion, minced
- 1 1/2 pounds bone-in, chicken breasts
- 2 Tbsp Vegetable or Canola Oil
- 3 cloves Garlic, minced
- 2 tsp Cumin
- 3/4 tsp ground Coriander
- Salt and Pepper
- 1 can (15-ounce) Cannellini Beans, rinsed
- 2 cups Chicken Broth
- 2 Tbsp minced Cilantro, more for garnish
- 2 Green Onions/Scallions, sliced thinly on the bias
- 1 Tbsp Lime Juice, more for garnish
Place onions, and all peppers into a bowl. Working in two batches, pulse the vegetables in a food processor until they resemble a chunky salsa. About 12 pulses. Set aside. (You will use your food processor again)
Dry chicken with paper towels, and season with salt and pepper on both sides. Heat oil in a dutch oven, over medium high heat. Brown the chicken 3-4 minutes on each side, or until it is nicely browned. Remove the chicken and set aside on a plate. When cool enough to handle, remove the chicken skin and discard.
Into the dutch oven, add in the vegetable/pepper mixture, the garlic, cumin, coriander, 1/2 tsp salt, and 1/4 tsp of ground pepper to the fat that is left in the pot. Stir often, and allow the vegetables to soften, about 8-10 minutes.
In the food processor, blen 1 cup of the vegetable mixture, half of the beans, and 1/2 cup of broth together until smooth. About 20 seconds.
Return the puree to the dutch oven, and stir in the remaining chicken broth. Nestle the chicken back into the pot, cover, and simmer the chicken over low heat until it reaches 165 degrees – about 10-15 minutes.
REmove the chicken once more to a cutting board, and using two forks shred the chicken, removing the bones and discarding them.
Place the shredded chicken back into the pot, along with the remaining white beans. Simmer until the chili starts to thicken slightly, about 10 minutes. Remove from the heat, and stir in the cilantro, green onions, and lime juice. Serve with added lime wedges.
Per 1 1/2 cup serving – 260 calories, 16g carbs, 5g fiber, 4g sugar, 0g added sugar, 31g protein
Lightly adapted from America’s Test Kitchen The Complete Diabetic Cookbook.