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 TheOnion Mixture And Cook 1 More Minute.

Add The Remaining Ingredients Except The parsley AndBring 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, 204 mg Sodium,
 * 34g Carbs, 7g Dietary Fiber, 5g Sugars, 11g Protein

diabetic Exchanges: 2 Starch, 1 Very Lean Meat

contributed by

 * ]_Friends/ Healthy Recipes For diabetic Friends Y-Group]