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South Beach Diet Chili Recipe

South Beach diet chili recipe suggestions.

Chilies are known to have excellent antioxidant properties. They are popular because of their good nutritional properties — very high in vitamins A and C and have few calories (15 calories per quarter cup).

Some South Beach Diet Chili recipe suggestions:


  • 2 lbs ground turkey
  • 1 (29 ounces) can tomato sauce
  • 1 (16 ounces) package kidney beans (cooked and drained)
  • 1 can Rotel “Chili Fixin's”
  • 1 cup diced onion (1 medium onion)
  • ¼ cup diced celery (1 rib)
  • 2 medium tomatoes, chopped
  • 2 tsp cumin powder
  • 3 tbs chili powder
  • 1½ tsp black pepper
  • 2 tsp salt
  • 2½ cups water

Brown turkey, drain fat, and crumble. Combine all ingredients into a large pot and simmer over low heat. Cook for 2-3 hours, stirring every 15 minutes. You can top it with chopped onion and low-fat cheese.

White Chili — Phase 1

  • 3 or 4 boneless skinless chicken breasts
  • salt and pepper
  • 3 to 4 tbs olive oil
  • 5 cans (15 to 16 ounces each) great northern beans
  • 2 cans (14.5 ounces each) chicken broth
  • 1 can (4.5 ounces) chopped green chilies
  • 1 can Rotel “Chili Fixin's”
  • 1 packet of McCormick White Chicken Seasoning
  • ½ tsp cumin
  • ½ tsp chili powder

Season chicken with salt and pepper and sauté in the olive oil until browned. Meanwhile, put remaining ingredients in a big soup pot or Dutch oven. Bring to a boil, lower heat, and simmer. When the chicken breasts are browned, cut them into small pieces and add them in the chili. Simmer for 15 to 20 minutes.

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Chicken Chili with Pesto

  • 1 tbs olive oil
  • ¾ cup finely chopped onion
  • 2 medium-sized chicken breast halves
  • 1 cup thinly sliced baby carrots
  • ¾ cup chopped red pepper
  • ¾ cup thinly sliced celery
  • 1 can (4-ounce) chopped chilies
  • ¾ tsp oregano
  • ½ tsp cumin
  • ¼ tsp salt
  • 1/8 tsp pepper
  • 1 16-oz cannellini beans, rinsed and drained
  • 1 14.5-oz can fat-free chicken broth (can use low sodium if desired)
  • 3 tbss pesto
  • 1 cup water if soup is too thick

Heat oil in Dutch oven over medium-high heat. Add chicken pieces and sauté about 5 minutes or until lightly browned. Add onion, carrot, bell pepper, and celery; sauté about 4 minutes. Add chilies and the next six ingredients (chili through broth); bring to a boil.

Cover, reduce heat and simmer 25 minutes, adding water as needed for desired consistency. Stir in pesto just before serving.

Note: Chili can be made ahead and frozen for up to 3 months. Freeze 3 tablespoons pesto. In other words, freeze without the pesto and add it after it is reheated.

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