Slow-Cooker Mexican Chicken Chili (Diabetes-Friendly)

Description: A low-fat, moderate-low-carb slow-cooker chili with lean chicken, black beans, and plenty of non-starchy vegetables. High in fiber and protein to slow glucose absorption and keep you satisfied. Easy prep—set, slow-cook, and enjoy.

Ingredients (with approximate Glycemic Index for each ingredient)

• 1.5 lb (700 g) boneless skinless chicken breasts — GI: 0 (chicken has no carbs)
• 1 cup cooked black beans (drained, rinsed if canned) — GI: 30
• 1 medium yellow onion, diced — GI: 40
• 2 cloves garlic, minced — GI: 30
• 1 medium red bell pepper, diced — GI: 15
• 1 medium zucchini, diced — GI: 15
• 1 can (14 oz / 400 g) crushed tomatoes, no added sugar — GI: 15
• 1 cup low-sodium chicken broth — GI: 0
• 1 tbsp tomato paste — GI: 30
• 1 tbsp chili powder — GI: 0
• 1 tsp ground cumin — GI: 0
• 1 tsp smoked paprika — GI: 0
• 1/2 tsp dried oregano — GI: 0
• 1/2 tsp ground black pepper — GI: 0
• 1/2 tsp salt (adjust to taste) — GI: 0
• 1 tbsp lime juice (fresh) — GI: 0
• 2 cups baby spinach (stirred in at end) — GI: 15
• 2 tbsp chopped fresh cilantro (optional) — GI: 0
• Optional garnish per serving: 1 tbsp plain nonfat Greek yogurt — GI: 35; 1 tbsp diced avocado — GI: 10

Cooking instructions

1. Place diced onion, garlic, red bell pepper, zucchini, black beans, crushed tomatoes, tomato paste, and chicken broth into the slow cooker.
2. Add chili powder, cumin, smoked paprika, oregano, black pepper, and salt. Stir to combine.
3. Nestle chicken breasts into the mixture, pressing slightly so they are mostly submerged.
4. Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours, until chicken is tender and internal temp reaches 165°F (74°C).
5. Remove chicken to a cutting board, shred with two forks, and return shredded chicken to the slow cooker. Stir in lime juice and baby spinach; cover and let sit 5–10 minutes to wilt spinach.
6. Taste and adjust seasoning. Serve hot, topped with cilantro and optional Greek yogurt and avocado as desired.

Flavor profile explanation

• Warm, smoky chili base from chili powder and smoked paprika; cumin adds earthiness; fresh lime and cilantro brighten the dish. Non-starchy vegetables provide texture and bulk without spiking blood sugar.

Serving size

• Recipe yields ~6 servings. Each serving ≈ 1 to 1 1/4 cups.

Nutritional facts (per serving, approximate — FDA-style layout)