Soulful Chili from Healthy Diabetic Recipes

Soulful Chili Recipe

Recipe Ingredients:

2 tsp canola oil
2 medium onions, chopped
2 garlic cloves, minced
1 green bell pepper, seeded, chopped
2 lb lean ground beef
2 1/2 cups cooked kidney beans
= (or a 16-oz can kidney beans, rinsed
and drained)
6 oz tomato paste
1 tsp reduced-sodium beef bouillon powder
= (or one cube)
1 tbsp Worcestershire sauce
1 tsp dry mustard
Red pepper flakes, to taste
3 tbsp chili powder
Salt, to taste, (optional)
Freshly-ground black epper, to taste, (optional)
2 cups water

Recipe Instructions:

Heat the oil in a large soup pot and saute the onion, garlic, and bell pepper for 5 minutes. Stir in the beef and cook until done.

Add the remaining ingredients, cover, and simmer for 20 minutes.

This recipe yields 8 servings. Serving size: 1 cup.

Exchanges Per Serving: 1 1/2 Starch, 3 Medium-Fat Meat.

Nutrition Facts: Calories 352; Calories from Fat 153; Fat 17g; Saturated Fat 6g; Cholesterol 71mg; Sodium 202mg; Carbohydrates 24g; Dietary Fiber 6g; Sugars 5g; Protein 23g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-24-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 8

When the waitress puts the dinner on the table the old men look at the dinner. The young men look at the waitress

~ Gelett Burgess, 'Look Eleven Years Younger' (1937).

 

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