Diabetes-Appropriate Diabetic Dinner Recipes Diabetic Meats Recipes Diabetic Beef Recipes Kickin' Hot Chili 4.5 (2) 1 Review If you like your chili seriously hot, this hot chili recipe is for you. For an even bigger kick, use the whole teaspoon of cayenne pepper. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Photo: Christine Ma Active Time: 20 mins Additional Time: 30 mins Total Time: 50 mins Servings: 8 Yield: 8 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Dairy-Free Low-Sodium Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts How to Make Kickin' Hot Chili Research suggests that capsaicin, the compound in chile peppers that gives them their heat, can boost your metabolism. If you're a fan of this metabolism-boosting sensation, you'll love this easy hot chili recipe. (And if you don't, we'll tell you how to tone it down!) Here's how you make Kickin' Hot Chili: Cook the Meat and Vegetables To build the flavor, we start with mild ingredients. Lean ground beef, onions, bell peppers and bottled garlic are all cooked together to add a rich, complex flavor that can cut through the heat. Bell peppers don't add spice, but they do add flavor. Green bell peppers are less sweet than red, but they offer a splash of color. The color of bell pepper you choose is up to your personal preference. We call for bottled garlic here which offers a more muted flavor than fresh. (Plus, it cuts down on the chopping!) If you want to use fresh, three large cloves will be enough. Depending on how lean your beef is, you may have to drain off some fat from the pan before you add the remaining ingredients. If you want to skip this step, we recommend using 90% lean or leaner beef. Stir in the Beans Canned beans offer fiber and a neutralizing flavor to the dish. We call for a mix of kidney beans and great northern beans, but any canned beans such as pinto beans or black beans will work well too. Be sure to give them a rinse before you add them to wash off some of the sodium. If you're watching your sodium intake, using no-salt-added beans can reduce the sodium amount even further. Add More Flavor To give the chili a flavor boost and a thicker texture, we add mustard and tomato paste. Mustard offers a horseradish-like bite and a hint of vinegar while tomato paste thickens the chili and adds sweetness. Ground cumin, which appears often in chili, adds an earthy flavor. For a stronger cumin flavor, grind your own cumin seeds in a spice grinder or with a mortar and pestle. Bring on the Heat The rest of the ingredients add heat to the chili. Canned tomatoes with green chiles, chili powder, ground black pepper and cayenne all add varying amounts of heat to the chili. If you want to really turn things up, use hot chili powder and the full amount of cayenne pepper. Also, make sure your spices are fresh. If they've been on the shelf for longer than two years, they begin to lose their heat and flavor. How to Make Chili Milder There are ways to stop your mouth from burning when you eat spicy food. But if you want to cut down on the heat or take it out entirely, you can with some easy substitutions. Opt for plain canned tomatoes without green chiles and choose mild chili powder. You can add just a pinch of cayenne, or leave it out. Additional reporting by Hilary Meyer Ingredients 2 pounds lean ground beef 2 large onions, chopped ½ cup chopped green or red bell pepper 1 tablespoon bottled minced garlic 3 ½ cups water 1 (15 ounce) can kidney beans, rinsed and drained 1 (15 ounce) can great Northern beans, rinsed and drained 1 (10 ounce) can diced tomatoes and green chile peppers, undrained 1 (12 ounce) can tomato paste 1 tablespoon yellow mustard 1 teaspoon salt 1 teaspoon chili powder 1 teaspoon ground black pepper ½ teaspoon cayenne pepper ½ teaspoon ground cumin Directions In a 5- to 6-quart Dutch oven, cook ground beef, onions, bell pepper and garlic until the meat is browned and onion is tender. Drain off fat. Stir in the water, beans, undrained tomatoes and chiles, tomato paste, mustard, salt, chili powder, black pepper, cayenne and cumin. Bring to a boil; reduce heat. Cover and simmer for 30 minutes, stirring occasionally. Originally appeared: Diabetic Living Magazine; updated January 2023 Rate It Print Nutrition Facts (per serving) 253 Calories 9g Fat 25g Carbs 22g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 serving Calories 253 % Daily Value * Total Carbohydrate 25g 9% Dietary Fiber 7g 24% Total Sugars 8g Protein 22g 44% Total Fat 9g 11% Saturated Fat 3g 16% Cholesterol 54mg 18% Vitamin A 1009IU 20% Vitamin C 27mg 30% Folate 14mcg 4% Sodium 320mg 14% Calcium 80mg 6% Iron 4mg 22% Magnesium 26mg 6% Potassium 622mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved