Steve Cooksey, a diabetes blogger at diabetes-warrior.net, cooks a mean low-carb chili. Diagnosed with Type II diabetes, he maintains good health without insulin injections by following a “paleolithic” diet based on wild plants and animals.
Cooksey’s chili recipe measures out to 4.2 grams of carbs per cup.
Before beginning, review Cooksey’s tips:
- If any of these ingredients are new to you (and you are diabetic), I urge you to read your blood glucose one and two hours post meal, just to make sure a couple of cups of the chili is affecting your blood glucose as you expect.
- How did I measure carbs? I make the chili, adding up all the carbs in the ingredients, then I remove all the chili a cup at a time. Then divide total carbs by the cup total. I DO NOT do this every time, but I have done it several times over the last year, especially when I have significantly changed the ingredients.
- The diced tomatoes Steve uses have 4g of carbs per 1/2 cup. He suggests that if your tomatoes greatly vary, you should measure the carbs yourself, just to make sure because he’s seen tomatoes as high as 8g per 1/2 cup, which makes a big difference.
3 lbs. of ground beef (or ground turkey); sometimes I’ll add a pound of sausage
2 large green peppers, chopped and seeded
1 cluster of celery, chopped
1 small onion, chopped
4-6 cloves of garlic (I use a garlic press)
1/2 cup of Texas Pete (or your favorite hot sauce) to taste
2 28-oz cans of diced tomatoes (you can use crushed, pureed, or sauce, but these can be higher in carbs)
Cumin to taste (start with a tablespoon)
Red chili pepper to taste (start with a tablespoon)
Black pepper to taste (start with a tablespoon)
Paprika to taste (start with a tablespoon)
If using ground turkey or lower fat meat, butter the bottom of the pot well and brown the meat.
Add green peppers, celery, onion and garlic. Cook for 5-10 minutes on medium heat. You can alter the texture by using a food processor vs. “chopping” veggies.
Add Texas Pete (or other hot sauce), tomatoes, cumin, red chili pepper, paprika, black pepper to taste.
Cook on medium heat, stirring often, until it begins to boil. Reduce heat and simmer for 30 minutes.
NOTE: I never measure anything, so everything is “to taste.” The advantage to this is my chili never tastes the same. The disadvantage is telling someone the recipe.
Riced cauliflower or broccoli