White Bean Chili

White Bean Chili - 34g Carbs, 7g Fiber, 5g Sugar

Yield: 6 servings From: The Diabetes Food and Nutrition Bible by Hope Warshaw

1 Tbsp olive oil 1 medium onion, chopped 3 cloves garlic, minced 3 Tbsp minced green pepper 2 Tbsp unbleached white flour 1 Tbsp ground cumin 2 1/2 cups fat-free, reduced-fat chicken broth 3 cups cooked white navy beans or cannelini beans 1 cup white corn (frozen or fresh) Salt and pepper to taste Garnish: 1/4 cup minced parsley

In a large stockpot, over medium-high heat, heat the oil. Add the onion, garlic, and green pepper and saute for 3-4 minutes. Sprinkle the flour and cumin over the onion mixture and cook 1 more minute.

Add the remaining ingredients except the parsley and bring to a boil. Lower the heat to simmer and cover, and cook for 30-35 minutes.

Nutrition per Serving (1 cup): 197 Calories: 197, 3g Fat, 0g Cholesterol, 204mg Sodium, 34g Carbs, 7g Dietary Fiber, 5g Sugars, 11g Protein

Diabetic Exchanges: 2 Starch, 1 Very Lean Meat

Contributed by :

 * Healthy Recipes For Diabetic Friends Y-Group