SoupStew - Chili
Source of Recipe
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Recipe Link: http://diabeticgourmet.com/book_archive/details/22.shtml SoupStew - Chili
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.
Yield: 8 servings (about 1 cup each)
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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