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    Memory Lane Chili


    Source of Recipe


    Healthy Exchanges

    Recipe Introduction


    From Humble Hamburger to Majestic Meals, p. 9**

    List of Ingredients




    16 ounces extra-lean ground sirloin beef or turkey breast
    1 cup chopped onion
    1 (15-ounce) can Hunt's Tomato Sauce
    ½ cup water
    1 tablespoon all-purpose flour
    1 (15-ounce) can Bush's kidney beans, rinsed and drained
    1 (15-ounce) can diced tomatoes, undrained
    ¼ cup reduced-sodium ketchup
    2 tablespoons JO's Chili Seasoning or any chili seasoning
    1 Tablespoon Splenda Granular
    1 teaspoon dried parsley flakes

    Recipe



    In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add tomato sauce, water, and flour. Mix well to combine. Stir in kidney beans, undrained tomatoes, ketchup, JO's Chili Seasoning, Splenda, and parsley flakes. Bring mixture to a boil. Lower heat, cover and simmer for 25 to 30 minutes, stirring occasionally.

    Serves 6 (1 full cup) – Each serving equals:
    183 Calories, 3 gm Fat, 16 gm Protein, 23 gm Carbohydrate, 621 mg Sodium, 58 mg Calcium, 5 gm Fiber
    Diabetic Exchanges: 2½ Meat, 1½ Vegetable, ½ Starch
    Carb Choices: 1

    **Freezes well

 

 

 

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