October 17, 2013

One of our special IC patients is a valuable resource for recipes that are appropriate for IC. Here is her healthy chili choice that will warm you up without irritating your bladder. The recipe can be modified as indicated for vegetarian chili. Perfect for Fall!!


1 tablespoon olive oil
1 cup chopped sweet onion (if tolerated)
1 cup chopped celery
2 sweet bell peppers cored and chopped (red, yellow or orange or green if tolerated)
1 pound ground lean chicken or turkey with no preservatives (for vegetarian chili substitute 1 can of beans and 1 cup of corn)
It is also possible to use 2 cups grilled chicken breast or turkey tenderloin instead of ground
1 tablespoon minced garlic
1 tablespoon all-purpose flour
1 teaspoon ground cumin (if tolerated or substitute dried basil)
1 teaspoon dried oregano
2 cups chicken or vegetable broth low-sodium or with no preservatives
2 15 ounce cans white beans drained and rinsed (mash one can of beans for thicker chili)
1/2 cup low-fat sour cream or plain yogurt (if tolerated)
salt and pepper to taste
shredded mild cheddar cheese for topping and/or can chopped mild green chilis if tolerated

In a large pot over medium heat warm the oil. Add chopped veggies and sautee for 5 min. Add chicken or turkey and cook through at least 5 minutes. Omit for vegetarian chili.
Add the garlic, flour, cumin (or basil) and oregano. Cook, stirring over low heat 2 minutes. Add the broth while stirring. Increase heat and bring to a boil stirring occasionally. Reduce heat to simmering and cook 10 minutes longer.
Add the beans and simmer another 10 minutes. Mash 1 can of the beans for thicker chili. Add a third can of beans and corn for vegetarian chili.
Stir in sour cream or yogurt. Season with salt and pepper.
Ladle into bowls and top with shredded cheddar and green chilis. May be served over rice, quinoa or other cooked grains. Add a warm piece of corn bread for a more hearty meal. Serves about 6.

Contributed by Marcia for the Grand Rapids Women’s Health IC diet blog. Thanks!



  1. Rosanna Says:

    I was looking for a warm and satisfying meal to compliment the cooler temperatures. I found this recepe Sunday night and went straight to the store for the ingredients and made this. We had some company over so I served it with warm crusty bread with butter and shredded cheese and yogurt. It was fantastic! Even my 2 year old daughter ate it up. And the best part was I could eat it too, and had no issues!!

    Thank you for sharing. Just found this blog and am so excited. Please keep the great recipes coming!

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