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Low Carb Italian Chili

by Jill Harris, LPN, CHC on Oct 30, 2020

Fall always has me excited to reach for cozy sweaters and hot bowls of chili. So, I made a delicious kidney stone-safe version for us all to try!

Note that I took out the traditional black beans and replaced them with green beans. Remember folks, this is a portion game, and although green beans have oxalate, it’s less than most beans.

I didn’t want to use chili spices—I was having a taste for more of an Italian flavor. You can easily sub out my seasonings for cumin, cayenne, chili powder, and other traditional chili flavors. YOUR kitchen, YOUR rules.

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Low Carb Italian Chili

Print Recipe

★★★★★

5 from 8 reviews

  • Author: Jill Harris
  • Yield: 4 Servings 1x

Ingredients

Scale
  • 1/2 chopped red onion
  • 1 Cup of fresh green beans
  • 1 pound ground turkey
  • 1/2 Cup of fresh basil
  • 2 Tablespoons of Italian Seasoning (oregano, parsley, thyme, sage, marjoram)
  • 1 Can  (14.5 ounces) of low sodium diced tomatoes (Muir Glenn)

Instructions

  1. Heat up saute pan with olive oil
  2. Dice up the onion and, when oil is shimmering, put in the pan.
  3. In another oiled pan, cook ground turkey until cooked through.
  4. In a saucepot, add diced tomatoes on med-high heat.
  5. Add Italian seasoning, green beans, and fresh basil.
  6. When the sauce slightly bubbles, put on low heat and let simmer for 15 or so minutes.
  7. When onions and ground turkey are cooked, place in the saucepot, and you’re done!

Notes

Oxalate: 18mg   Calcium: 80mg

Nutrition

  • Calories: 201
  • Sugar: 3g
  • Sodium: 140mg
  • Fat: 9g
  • Saturated Fat: 2g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Protein: 24g
  • Cholesterol: 78mg

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About the Author Jill Harris, LPN, CHC

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.

Comments

  1. KP

    October 31, 2020 at 8:24 am

    Thanks so much! I had pretty much given up tomatoes and green beans based on something I had read somewhere. Funny thing…. this is almost the same recipe I thought I “made up” years ago as a quick meal that my growing sons loved! I never considered it as chili though but guess it isn’t that far off! We always had it over rice. My husband is Italian but has Parkinson’s with swallowing issues so between that and my new kidney stone diagnosis I’ve had to back off a lot of meals we were used to eating. I am so happy to be able to add a favorite back into our menu! I’m so grateful l found your info!

    ★★★★★

    Reply
    • Jill Harris

      October 31, 2020 at 1:45 pm

      Hey KP,
      Please make sure you are not taking away too much food. There is plenty to eat. It is figuring out HOW to use the oxalate list. Most of my days with patients is spent actually bringing foods they thought were off the table back on it. Let me know if I can help more-
      j

      Reply
  2. Kate Fernandes

    October 31, 2020 at 9:14 am

    Thank you very much for helping those of us who make kidney stones.
    I also have IC. I do not know if the IC was caused by kidney stones. I went to doctors but did not get help.
    I will try the recipe but may have to
    use red pepper instead of tomato.

    ★★★★★

    Reply
    • Jill Harris

      October 31, 2020 at 1:42 pm

      Hi Kate,
      Your kitchen, your rules!
      Enjoy, J

      Reply
  3. Dara

    October 31, 2020 at 12:04 pm

    Can’t wait to try this!

    Reply
    • Jill Harris

      October 31, 2020 at 1:42 pm

      Hi Dara,
      Let me know how you like it.
      j

      Reply
      • Dara

        November 1, 2020 at 5:21 pm

        Love it! Just made it in a crock pot this afternoon, thank you Jill!

        ★★★★★

        Reply
        • Jill Harris

          November 5, 2020 at 8:24 am

          Dara,
          YAY! Very satisfying, right?
          j

          Reply
  4. Liam

    October 31, 2020 at 3:16 pm

    That looks delicious Jill. Is there any chance you show a list of meals I could eat. Trying to stay away from stone producing foods but I’ve got no will power. Thanks for all the tips and advice all the best. Liam from Derry. Ireland

    ★★★★★

    Reply
    • Jill Harris

      October 31, 2020 at 6:10 pm

      Hi Liam,
      It’s a comin’ friend. This all takes time, but it’s a comin’.
      j

      Reply
  5. Tina Warren

    October 31, 2020 at 4:20 pm

    Ive been so excited to try this ever since I saw the picture last week. It looks great but also makes me nostalgic. My mom used to make essentially the same thing when I was young. She served it over rice in an effort to stretch it while trying to feed 6 kids on a tight budget. Since she is gone I couldn’t get her recipe. So thanks for sharing yours and giving me a little taste of “home “.

    ★★★★★

    Reply
    • Jill Harris

      October 31, 2020 at 6:07 pm

      Hi Tina,
      Thanks for sharing this with me! Your kitchen, your rules! Add some rice!
      j

      Reply
  6. Benay

    October 31, 2020 at 4:24 pm

    I , too, was staying away from tomatoes and beans which eliminated many fun foods like chili. But using this recipe with different spices will put the fun back in my ksdiet. Thankyou!

    ★★★★★

    Reply
    • Jill Harris

      October 31, 2020 at 6:06 pm

      Hi Benay,
      Most of my job is educating patients that they can still eat many of their favorite foods with just a few tweaks.
      j

      Reply
  7. Andrew

    October 31, 2020 at 5:51 pm

    Sounds like 5/5 template I can work with. I was also leery of green beans and tomatoes together but no so much anymore after considering a couple sensible of substitutions (fresh tomato and pork for turkey, say) and the well noted (I assume absorbable and not total oxalate) oxalate and calcium values you were able to determine and provide.
    Thank you. Well done.

    Reply
    • Jill Harris

      October 31, 2020 at 6:05 pm

      Hi Andrew,
      The portion is satisfying but still low in oxalate. It hits the spot!
      j

      Reply
  8. Barb

    November 4, 2020 at 1:51 pm

    Hi Jill, I have KStones can i eat green peppers or red peppers?

    Reply
    • Jill Harris

      November 5, 2020 at 8:23 am

      Hi Barb,
      Of course. You can eat much more than you think, you just need to learn about oxalate. Read this:https://kidneystonediet.com/oxalate-list/
      Best, j

      Reply
  9. Mary Thomas

    November 8, 2020 at 11:45 am

    I don’t know how it would taste, but could black-eyed peas be substituted or added for a more chili-like dish? Or would that be way too much oxalate? I’ve been thinking of making a traditional chili using them.

    Reply
    • Jill Harris

      November 9, 2020 at 9:29 am

      Hi Mary,
      I don’t see why not.
      Jill

      Reply
    • Jill Harris

      November 9, 2020 at 9:57 pm

      Hi Mary,
      Sure-
      J

      Reply
  10. Carol Stevens

    December 17, 2020 at 12:49 pm

    Was looking for something hot on a snowy day. Gave this recipe a try and love it. I didn’t have green beans in house so I used what I had, broccoli.

    ★★★★★

    Reply
    • Jill Harris

      December 17, 2020 at 6:11 pm

      Hi Carol!
      Glad you liked it. One of my favs too.
      J

      Reply
  11. Nancy Lee

    December 29, 2020 at 12:19 pm

    Is it really 114.5 oz. of canned tomatoes? That seems like a lot

    Reply
    • Jill Harris

      December 29, 2020 at 2:40 pm

      Hi Nancy,
      It is One, 14.5 ounce can.
      j

      Reply
  12. Susan Shier

    January 12, 2021 at 6:22 am

    I tried this last night and it was so simple to put together and so hearty, warm and satisfying! I added big hunks of roasted garlic. I was out of basil and can’t wait to try that in it next time. This one is a keeper. I bet it would freeze amazingly well also!

    ★★★★★

    Reply
    • Jill Harris

      January 23, 2021 at 9:54 pm

      Hey Susan,
      I am so happy you are enjoying the recipes. I like keeping them easy and hopefully tasty. These are all foods I eat. So they typically are lower in calories too.
      ox j

      Reply

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