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Pumpkin Chili


1 lb ground turkey
1 cup chopped onion
1 cup chopped green pepper
3 stalks celery, diced
2 garlic cloves, minced
1 teaspoon cumin
1 teaspoon olive oil
1 can (16 ounce) kidney beans, drained
1 can (15.5 ounce) great northern beans, drained
1 can (15 ounce) solid pack pumpkin
1 can (15 ounce) crushed tomatoes
1 can (14.5 ounce) chicken broth
1 cup water
2 Tablespoons brown sugar
2 Tablespoons chili powder
1/2 Teaspoon black pepper


1. Brown ground turkey, drain fat and set aside.
2. In a large saucepan, sauté onion, pepper, celery, garlic and cumin in oil until tender.
3. Stir in beans, pumpkin, tomatoes, broth, water, brown sugar, chili powder, black pepper and turkey.
4. Bring mixture to a boil. Reduce heat, cover and simmer for one hour.

Makes 12 servings.

Nutritional Information Per Serving 

Calories  168
Total fat (1 gram saturated fat) 4 grams
Protein 12 grams
Carbohydrate 21 grams
Fiber 6 grams
Sodium 536 mg
Cholesterol 31 mg
Potassium 403 mg

Diabetic Exchange: 1 meat, 1 starch, 1 vegetable

Recipe contributed by Dean Dietitian Cynthia M. Stenavich, RD.

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Related Services

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Dean Diabetes Management

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