Chili Con Carne

Chili Con Carne

1 lb. very lean ground beef

1 1/2 cups chopped onion

1 cup chopped green bell pepper

2 cloves garlic, minced

1-2 Tbsp. chili powder

2 tsp. each: ground cumin, dried oregano leaves

1/4 tsp. ground cloves

2 cans (14.5 oz each) reduced-sodium whole tomatoes, undrained, coarsely chopped

1 can (15 oz) red kidney beans, rinsed, drained

1 can (6 oz) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 Tbsp. each: packed light brown sugar, unsweetened cocoa

Salt and pepper, to taste

1/2 cup each: shredded fat-free or reduced-fat Cheddar cheese (2 oz), sliced green onions, fat-free sour cream

1. Saute ground beef, onions, bell pepper, garlic, herbs, and spices in lightly greased large saucepan until meat is brown and vegetables are tender, 5-8 minutes. Add tomatoes and liquid, beans, tomato paste, beer, brown sugar, and cocoa; heat to boiling. Reduce heat and simmer, covered, 1 hour. Uncover and simmer to thicken, if desired. Season to taste with salt and pepper. Sprinkle each serving of chili with cheese, green onions, and sour cream.

Serves 8 (about 1 cup each)

Per serving: Cal 220, % from fat 13, fat 3.6, sat fat 1.0, chol 32.5, sodium 224, protein 21.9, carb 28.7

From 1001 Delicious Recipes for People with Diabetes


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