Chili: 6 pt. Chili Con Carne
Source of Recipe
The Light, Lean and Low-Fat Cookbook (posted to recipecircus by filus)
List of Ingredients
10 ounces (1 1/4 cups) extra-lean ground beef
2 onions, minced
1 clove garlic, crushed
2 fresh red chilies, seeded and finely chopped
1 tablespoon all-purpose flour
1 teaspoon ground cumin
1 teaspoon ground coriander (cilantro)
2 tablespoons tomato paste
14-ounce can peeled, chopped tomatoes
1 1/4 cups beef broth
salt and freshly ground black pepper
1 can (14-ounce) red kidney beans, rinsed and drained
1 large red bell pepper, seeded and diced
1 1/4 cups sliced mushrooms Recipe
Place the ground beef, onions, garlic, and chilies in a large, nonstick saucepan, and cook gently until browned all over, stirring frequently. Add the flour, spices, tomato paste, tomatoes, broth and seasoning and mix. Bring to the boil, stirring, then cover and simmer for 30 minutes, stirring occasionally.
Add the kidney beans, bell pepper, and mushrooms, and stir to mix. Cover and simmer for a further 30 minutes, stirring occasionally. Serve with boiled brown rice.
Serves 4.
One serving equals: Calories 283...Protein 25.0 ... Carbohydrates 29.9 g...Total Fat 8.1g (3.1 g. sat.)... Sodium
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