Texas-Style Chili from Healthy Diabetic Recipes

Texas-Style Chili Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
1 lb lean boneless beef chuck, cut 1/2" pieces
2 cups chopped onions
5 garlic cloves, minced
2 tbsp chili powder
1 tbsp ground cumin
1 tsp ground coriander
1 tsp dried oregano leaves
2 1/2 cups fat-free reduced-sodium beef broth
1 cup prepared salsa or picante sauce
2 cans pinto or red beans - (16 oz ea), rinsed, drained
= (or one can of each)
1/2 cup chopped fresh cilantro
1/2 cup nonfat sour cream
1 cup chopped ripe tomatoes

Recipe Instructions:

Spray Dutch oven or large saucepan with cooking spray; heat over medium-high heat until hot. Add beef, onions and garlic; cook and stir until beef is no longer pink, about 5 minutes. Sprinkle mixture with chili powder, cumin, coriander and oregano; mix well.

Add beef broth and salsa; bring to a boil. Cover; simmer 45 minutes. Stir in beans; continue to simmer uncovered 30 minutes or until beef is tender and chili has thickened, stirring occasionally.

Stir in cilantro. Ladle into bowls; top with sour cream and tomatoes. Garnish with pickled jalapeño peppers, if desired.

This recipe yields 8 servings.

Exchanges Per Serving: 1 1/2 Starch, 2 1/2 Meat, 1 Vegetable.

Nutrition Facts: Calories 268; Calories from Fat 21%; Total Fat 7g; Saturated Fat 2g; Protein 25g; Carbohydrates 31g; Cholesterol 37mg; Sodium 725mg; Dietary Fiber 2g.

Comments: Called a "bowl of red" deep in the heart of Texas, this chili is usually served with the beans on the side. For those who like their chili with a bit more fire, use a hotter salsa or even a few dashes of hot pepper sauce. This dish is even better when it's prepared a day ahead, chilled and brought back to a simmer before serving.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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