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Chili Mac

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Jill Harris, LPN, CHC

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Who doesn’t love some elbow macaroni? I used Banza chickpea pasta for this dish as I wanted the extra fiber and protein it provides that regular pasta does not. This is a wonderfully comforting dish that is low sodium and kidney stone diet safe. Give it a try and let me know what you think.

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Chili Mac

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5 from 2 reviews

  • Author: Jill Harris
  • Prep Time: 5 Minutes
  • Cook Time: 15 Minutes
  • Total Time: 20 minutes
  • Yield: 4 Servings 1x

Ingredients

Scale
  • 2 Teaspoon oregano
  • 2 Teaspoon cumin
  • 1 Tablespoon fresh cilantro
  • 1/4 green pepper
  • 1/4 onion
  • 1 pound ground lean turkey
  • 2 Cups water
  • 1 Tablespoon olive oil
  • 6 ounces of chickpea pasta
  • 2 Tablespoon of non-fat plain greek yogurt
  • Muir Glenn 14.5 ounce can low sodium diced tomatoes
  • 1/2 cup of frozen corn

Instructions

  1. In a large sauce pot add the olive oil to medium high heat.
  2. Dice up onion and green pepper and add to pot. Add turkey and cook until no pink.
  3. Add diced tomato sauce, water, corn, cumin, oregano, and bring to a boil.
  4. Add pasta to pot and turn down heat to simmer. Pasta will be done in about 8 minutes or according to package instructions. Taste it so it doesn’t get too mushy. Chickpea pasta can go from hard to mushy in what seems like a second.
  5. When pasta is done, take off the burner and add greek yoghurt and cilantro.

Notes

Kidney Stone Diet Safe Tips: Ok, what is this “see notes” thing? Well without the chickpea pasta, each serving will have a little over 9 mg/oxalate. I don’t know how much oxalate is in chickpeas. Does this mean I will no longer eat them? No. I want the added protein and fiber chickpeas will bring to my plate (regular pasta doesn’t provide these things).

As you know by now, the golden rule to follow when we don’t know how much oxalate is in a particular food is to have that food once or twice a week in a normal portion size and make sure we get our daily goal of calcium met.

I added more greek yogurt to each portion to help bind any oxalate the chickpeas might have. Not worried about it too much and will also watch my oxalate intake the rest of the day by sticking with lower oxalate foods.

Add-ons here can include avocado, hot sauce (watch the sodium), garlic (when you add the onion and green pepper), chili powder, black beans (small amount as we again don’t know the oxalate level), chives, and anything else you might like in your chili mac. I added a squirt of lime, too. Your kitchen, your rules!

Oxalate: See Notes  Added Sugar: Og  Calcium: 100mg

Nutrition

  • Calories: 400
  • Sugar: 7g
  • Sodium: 191mg
  • Fat: 14g
  • Saturated Fat: 3g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 5g
  • Protein: 33g
  • Cholesterol: 84mg

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good. Learn the full Kidney Stone Diet®
  1. Angie Pattillo Avatar
    Angie Pattillo

    This looks delicious! I’ll definitely try it. Thanks, Jill, for the recipe, and for all you do for us.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Ang!
      My pleasure-

      Reply
  2. Johanna Avatar
    Johanna

    Jill,

    So appreciative of your work! Made this tonight for my husband and he loved it. I’ve been listening to your podcast recordings and perusing the website. Thank you for the wonderful resources.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Johanna,
      It is my absolute pleasure. And bonus if hubby liked it too. Thrilled you are gaining knowledge in stone prevention.
      j

      Reply
  3. soundos Avatar
    soundos

    very nice, thanks!

    Reply
  4. Nina Propst Avatar
    Nina Propst

    Is this too much sodium per serving ?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Nina,
      If you are referring to the amount of sodium in this recipe, no. It is a very low sodium dish.
      j

      Reply
  5. Beverly Avatar
    Beverly

    Jill , can you tell me please, is the pasta actually made from chickpeas? If so where do you find this type of pasta? The text sounds very good I’d love to try it. Thank you

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Bev,
      You can find chickpea pasta typically in the gluten free aisle or with pasta. Most grocery stores carry it.
      j

      Reply
  6. Courtney Avatar
    Courtney

    Step 3 says to add diced tomato sauce – is this just the can of tomatoes, including the liquid?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Courtney,
      That recipe has been up for years and no one ever asked about that! Glad you did. It is one 14.5 ounce can.
      Thank you so much!
      Jill

      Reply

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