Carb-Counted DRAGON BITES Recipe:


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Chicken Chili

Quick, Warm, Comfort Food in 3 Easy Steps

We could all use a little comfort these days. With cold days and snow here in Calgary, and our plans altered globally due to public health concerns, a bowl of hot chicken chili is just the antidote to soothe our hearts and bodies. This low-fat recipe is naturally gluten-free, nut-free, and easily adaptable to be dairy-free. If you’re healthy and at low risk for covid-19, why not make a little extra to pass along to a neighbor or family member? Share the comfort!


Low-Carb? Moderately low. (And low on the glycemic index).
Gluten-free? Yes
Dairy-free? Yes

Nut-free? Yes

Prep: 10 mins
Cook: 30 mins
Ready in: 40 mins

Total Yield: 6 (2 cup) servings
Carb Content: 0.05 carb factor by weight (approx. 16g per cup)

INGREDIENTS:

900 g (~2 lbs) ground chicken (or turkey) [0 carbs, 64 g of fat for ground chicken]

1 medium onion, finely diced [10 g carbs]

3 tsp (3 cloves) minced garlic [3 g carbs]

1 – 796 ml (28-oz) can, diced tomatoes [32 g1 carbs]

1 – 156 ml (5.5-oz) can tomato paste [16 g2 carbs]

1/2 cup water [0 carbs]

1 – 540 ml (19-oz) can white kidney beans [54 g3 carbs]

1 – 540 ml (19-oz) can black eyed peas [56 g4 carbs]

1 – 284 ml (10-oz) can mushrooms [2 g5 carbs]

2 tablespoons chili powder [0 carbs]

1 tablespoon ground cumin [0 carbs]

2 tablespoons white sugar [24 g carbs]

1 tablespoon salt [0 carbs]

1 teaspoon ground black pepper [0 carbs]

1 tablespoon hot pepper sauce (optional)6

Optional: grated cheese and/or sour cream (or Greek yoghurt) as topping.

Notes:
1, 3. I used PC Blue Menu brand
2. I used Unico brand
4. I used Suraj brand
5. I used Superstore’s No Name brand
6. We left the hot sauce out – our kids aren’t crazy about spicy food.

INSTRUCTIONS:

1. In a large stock pot, over medium heat, lightly brown ground chicken. Drain if needed.

2. Add onion and garlic. Cook until onion is translucent (2-4 mins).

3. Add the rest of the ingredients. Stir to combine. Simmer for 30 minutes, stirring occasionally.

(Optional) Garnish with sour cream, Greek yoghurt and/or grated cheese, if desired. (My family enjoys both grated cheddar, and grated marble cheese.)

Variations:

  • Make it mild or spicy by adding less or more chili powder and hot sauce to suit your taste.
  • For a vegetarian version, swap the ground chicken for chopped zucchini and carrots (adjust carb count accordingly).
DETAILED CARB / FAT CONTENT:

Total yield: Approximately 12cups of ground chicken chili (~3600g finished weight) with 197g of Carbs and 64g of fat.

Nutrient Content by Volume: 1 cup of chicken chili contains ~16g carbs and 5g of fat (without optional garnish).

Nutrient Content by Weight: 100g serving of chicken chili contains 5g of carbs and less than 2g of fat (without optional garnish), which means:
Carb Factor = 0.05
Fat Factor = 0.02

Note: In our family, we wouldn’t bolus for the fat in this chicken chili (it’s not enough to cause insulin resistance for our son). But we would use an extended (combo) bolus because this recipe is low on the glycemic index. Your diabetes may vary, and you may find a different approach works best for you! :))

More on Carb Factoring:
What is a carb factor and how do I use it to count carbs?
Should I Give Insulin to Cover the Fat???
Reducing Post-Meal Spikes Caused by Fat & Protein
By cup or by weight???
Advanced Carb Counting

*Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose – Please verify your carb and fat content when you make this recipe.


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