Three bean taco-style chili :: Diabetes Self-Management

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Three bean taco-style chili

Preparation time: 10 minutes
Cooking time: 35 minutes

1 can (16 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (15.5 ounces) navy beans, rinsed and drained
1 can (15 ounces) no-salt-added corn, drained
2 cans (14.5 ounces each) crushed tomatoes, undrained
1 can (10 ounces) diced tomatoes and green chiles (such as Rotel), undrained
Half a 1-ounce envelope powdered ranch-style dressing mix
Half a 1 1/4-ounce envelope powdered taco seasoning

Place all ingredients in a large pot and stir to combine. Cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, covered, for 30 minutes to allow flavors to blend; remove lid periodically during cooking to stir.

Yield: 11 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 185
  Carbohydrate: 35 g
  Protein: 9 g
  Fat: 1 g
  Saturated fat: < 1 g
  Sodium: 724 mg
  Fiber: 9 g
  Exchanges per serving: 2 starch, 1 vegetable
  Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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