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Protein packed, diabetic friendly Chile con Carne

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Chile con CarneHere’s a recipe that’s been around in the family for a while with a little twist. It was also a great recipe for me during my time with the gestational diabetes, because it is packed with protein (meat), simple carbs (onion and tomato), complex carbs and fiber (beans). If you’re eating Chile con carne for GD, then I recommend you have 1 1/2 cups of this recipe. If you’ll have it with brown rice, reduce the amount to 1 cup and eat it with 1/2 cup of brown rice — also, make sure that the tomatoes don’t spike your glucose numbers…

This recipe is also kid approved — it is my daughter’s favorite dish hands down, and pretty much the only spicy thing she’ll eat without saying a peep. Every time she comes with me to the grocery store and I ask what she wants for dinner, she immediately says “Chile con carne!” For her birthday, that’s what she’s having for lunch.  Last night I also gave my 9 month-old a couple of tablespoons to try, and he ate the entire portion!

Beth's Chile con Carne with a twist
Serves 6
Protein and fiber packed meal in a pot. Accompany with rice.
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
  1. 1 lb ground chuck (20% fat)
  2. 1/2 brown onion, chopped coarsely
  3. 1 8 oz. can roasted tomatoes, Mexican seasoning (with green chiles)
  4. 2 8 oz. cans red kidney beans (make sure they don't have any sugar added)
  5. 1 TBSP canola oil
  6. 3 TBSP chili powder
  7. 1 TBSP ground cumin
  8. 1 tsp paprika
  9. 1 tsp ground cardamom
  10. salt and pepper to taste
  11. Red cayenne pepper, if you like your chile spicier... I don't use it because of the kids
  12. Steamed brown rice or white rice to accompany the dish
  1. Heat the oil in a heavy pot under medium heat. Once it is hot, add the chopped onion and cook for about 2-3 minutes. Add the meat and cook thoroughly. Sprinkle the salt while it cooks.
  2. Once the meat is cooked, add the chili powder, cumin, paprika, cardamom and pepper, and mix well, cooking for 2 minutes.
  3. Add the roasted tomatoes and the two cans of beans, liquid included. Bring to a boil and then lower the flame to let is simmer for 25 minutes, uncovered. Once the liquid has reduced, check for salt and pepper, then cover. You can either let it cook longer at a very low heat, or serve right away. Enjoy!
  1. You can also do this dish in a slow cooker. Cook the onion and beef as directed, then add the spices and take the pot off the heat. Place in a slow cooker and add tomatoes and beans with their juices. Cook in high heat for 3 hours, or on low heat for 6-8.
Adapted from Beth Digeser
Adapted from Beth Digeser
Mami Tales https://mamitales.com/
 Romanian Mum

About Erika

Worked in film and TV for several years before having my two wonderful children. Now I try to bring that creative input into my home to raise my kids. Hope you enjoy following this journey!
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  1. Cardamom?!! Now i have to try this ๐Ÿ™‚

  2. Hola Erika,
    Que riquisimo, ya me dio hambre!
    Que gusto conocerte hoy en Women Get Social. Ya no te encontre al irme y no me despedi de ti. I look forward to more of your recipes ๐Ÿ™‚

    • Muchísimo gusto en conocerte también! Nos tuvimos que ir corriendo, porque mi marido me dijo que mi hija estaba con mucha fiebre y sintiéndose mal ๐Ÿ™ Ya seguiré poniendo recetas! Busca en la sección de niños los scones de moras — son deliciosos y super fáciles de hacer con los niños!

  3. It’s been a while since I had chilli con carne and I have to admit I miss it! I like that you used roasted tomatoes. It must’ve been amazing!

    Thank you for linking up with my #FridayFoodie – your recipes is shared and pinned x

    • Thank you! Roasted tomatoes with the green chili are super yummy… it gives the chili a particular sweet taste to contrast the spiciness. I also love the little bit of cardamom in it.

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