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    Source of Recipe

    1,001 Delicious Recipes for People with Diabetes

    Recipe Introduction

    8 Servings (1 Cup); 5 Points per serving

    List of Ingredients

    - Vegetable cooking spray
    - 1 pound 95% lean ground beef
    - 1-1/2 cups chopped onions
    - 1 cup chopped green bell pepper
    - 2 cloves garlic, minced
    - 1-2 tablespoons chili powder
    - 2 teaspoons dried cumin
    - 1 teaspoon dried oregano leaves
    - 1/4 teaspoon ground cloves
    - 2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
    - 1 can (6 ounces) reduced-sodium tomato paste
    - 3/4 cup beer or reduced-sodium beef broth
    - 1 tablespoon packed light brown sugar
    - 2-3 teaspoons unsweetened cocoa
    - 1 can (15 ounces) red kidney beans, rinsed, drained
    - Salt and pepper, to taste
    - 1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
    - 1/2 cup thinly sliced green onions and tops
    - 1/2 cup fat-free sour cream


    Spray large saucepan with cooking spray; heat over medium heat
    until hot. Add ground beef, onions, bell pepper, and garlic;
    cook over medium heat until meat is brown and vegetables are
    tender, 5 to 8 minutes. Add chili powder, cumin, oregano,
    and cloves; cook 1 to 2 minutes longer.

    Add tomatoes and liquid, tomato paste, beer, brown sugar, and
    cocoa to beef mixture. Heat to boiling; reduce heat and simmer,
    covered, 1 hour. Stir in beans and simmer, uncovered, to thicken,
    if desired. Season to taste with salt and pepper.

    Spoon chili into bowls; sprinkle each with equal
    amounts of cheese, green onions, and sour cream.

    Nutritional Information Per Serving (1 cup):
    Calories: 220, Fat: 3.6 g, Saturated Fat: 1 g, Cholesterol: 32.5 mg,
    Sodium: 224 mg, Protein: 21.9 g, Carbohydrate: 28.7 g
    Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat




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