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Chili Con Carne Corn




Source of Recipe


JoAnna M. Lund






Recipe Introduction


Serves 4 (1 1/2 cups)
*Freezes Well





List of Ingredients



• 1/2 cup chopped onion
  
• 1/2 cup chopped green bell pepper
  
• 10 ounces (one 16-ounce can) pinto beans, rinsed and drained
  
• 2 cups fresh or frozen whole-kernel corn, thawed
  
• 1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
  
• 2 cups (one 16-ounce can) tomatoes, coarsley chopped and drained
  
• 1 teaspoon JO's Chili Seasoning
  
• 1/4 cup Land O Lakes no-fat sour cream
  






Instructions



1. In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion and green pepper for 5 minutes. Add pinto beans, corn, tomato sauce, undrained tomatoes, parsley flakes, and JO's Chili Seasoning. Mix well to combine. Lower heat, cover and simmer for 20 minutes, stirring occasionally. Remove from heat and stir in sour cream.
   






Final Comments


HINT:
1. Thaw corn by placing in a colander and rinsing under hot water for one minute.
2. Substitute any reputable brand for JO's Chili Seasoning.

Each serving equals:
HE: 3 1/4 Vegetable, 1 1/4 Protein, 1 Bread, 15 Optional Calories
****************************************
236 Calories, 0gm Fat, 11gm Protein, 48gm Carbohydrate,
683mg Sodium, 78mg Calcium, 11gm Fiber
****************************************
DIABETIC: 3 Vegetable, 2 Starch, 1 Meat

"Corn... On & Off the Cob Cookbooklet, page 7."