Rainbow Chili

posted from: http://diabeticsrejoice.blogspot.com/2016/10/rainbow-chili.html


 A cool, autumn day calls for a comforting meal that is warming, all the way to my toes! This spicy meat chili has the added health benefit of assorted vegetables to nourish the body, but don’t overlook the fact that their bright colors are appealing to the eye, as well. The purple of red cabbage, the bright orange of carrots, the bold red of tomatoes, the white of onion, the spring green of celery and the summer yellow of squash all come together in a rainbow of flavor! Mix them up and use whatever vegetables you have on hand or choose your family’s favorites. I enjoy this hearty chili with a sprinkling of shredded cheese or topped with guacamole and sour cream.

I’m often asked how I fulfill the various tastes and dietary requirements of different family members at mealtime, since not everyone chooses to eat low carb. This meal is a great example! My carb-loving husband (who is not diabetic) loves his chili over boiled potatoes. We usually keep some starchy side dish in the fridge to add to his meals, such as boiled potatoes, pasta or rice.  This arrangement works well for us. It’s easy for me to stay on my low-carb diet, while still satisfying his desire for a starch…that way we’re both happy!
Rainbow ChiliMakes about 10 cups
2 teaspoons coconut oil1 pound grass-fed, organic ground beef1 medium onion, chopped2 celery stalks, chopped2 carrots, chopped1 cup chopped red cabbage1 cup chopped yellow summer squash2 cloves garlic, minced1 can diced tomatoes (14.5 oz.)1 can organic black soy beans (15 oz.), drained and rinsed1/2 teaspoon beef concentrate (optional)1 teaspoon dried oregano1 teaspoon sea salt, or to taste1/2 teaspoons ground black pepper, or to taste1-1/2 teaspoons chili powder, or to taste1 to 1-1/2 teaspoons ground cumin, or to taste1/16 teaspoon cayenne pepper, to more if you like it hot1-1/2 cups to 2 cups beef broth (until desired consistency is reached)
Heat the coconut oil in a heavy Dutch oven. Brown the ground beef. Add the onions, celery and carrots and sauté, stirring occasionally, until the onion becomes translucent. Add the remaining chopped vegetables, garlic, tomatoes, beans, beef concentrate (if using), salt, pepper, herbs and spices. Stir to combine and sauté briefly. Add enough beef broth to reach the desired consistency. Taste and adjust seasonings to taste.  (I’m a wimp and like my chili mild, but if you like yours hot, you may need to add more chili powder, cumin and cayenne.) Cover and simmer for at least 30 minutes, stirring occasionally, before serving.
Nutritional Information per cup: 166 calories, 7.3 g carbohydrate (3.5 g dietary fiber, 2.6 g sugars), 9.6 g total fat (3.7 g saturated fat, 0 g trans fat), 28 mg cholesterol, 478 mg sodium, 48.6 mg calcium, 273 mg potassium, 13.3 g protein.  Net carbs per serving: 3.8 grams
Recipe by Kathy Sheehan, copyright 2016All rights reserved. Please do not duplicate without author’s permission.

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