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    Skillet Chili with Cheese Dumplings


    Source of Recipe


    Healthy Exchanges

    Recipe Introduction


    From Humble Hamburger to Majestic Meals, p. 52

    List of Ingredients




    8 ounces extra-lean ground sirloin beef or turkey breast
    ½ cup chopped onion
    1 (8-ounce) can Bush's kidney beans, rinsed and drained
    1 (10 3/4-ounce) can Campbells Healthy Request Tomato Soup
    1 cup water
    1 teaspoon JO's Chili Seasoning or any chili seasoning
    ¾ cup Bisquick Heart Smart Baking Mix
    ½ cup fat-free milk
    1 teaspoon dried parsley flakes
    1/3 cup shredded Kraft reduced-fat Cheddar cheese

    Recipe



    In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in kidney beans. Add tomato soup, water, and JO's Chili Seasoning. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 5 minutes. Meanwhile in a medium bowl, combine baking mix, milk and parsley flakes. Stir in Cheddar cheese. Drop batter by tablespoonful into hot chili to form 4 dumplings. Cover and continue to simmer for 10 minutes or until dumplings are done. For each serving, place 1 dumpling on a plate and spoon a full ¾ cup chili sauce over top.

    Serves 4 – Each serving equals:
    262 Calories, 6 gm Fat, 17 gm Protein, 35 gm Carbohydrate, 614 mg Sodium, 167 mg Calcium, 3 gm Fiber
    Diabetic Exchanges: 2½ Meat, 2 Starch/Carbohydrate
    Carb Choices: 2
 

 

 

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