Soulful Chili

Recipe Ingredients

2 teaspoons	10ml	Canola oil
2 teaspoons	10ml	Onions - chopped (medium)
2		Garlic cloves - minced
1		Green bell pepper - seeded, chopped
2 lbs	908g / 32oz	Lean ground beef
2 1/2 cups	400g / 14oz	Cooked kidney beans
		= (or a 16-oz can kidney beans, rinsed
		And drained)
6 oz	170g	Tomato paste
1 teaspoon	5ml	Reduced-sodium beef bouillon powder
		= (or one cube)
1 tablespoon	15ml	Worcestershire sauce
1 teaspoon	5ml	Dry mustard
		Red pepper flakes - to taste
3 tablespoons	45ml	Chili powder
		Salt - to taste, (optional)
		Freshly-ground black epper - to taste, (optional)
2 cups	474ml	Water

Recipe Instructions

Heat the oil in a large soup pot and saute the onion, garlic, and bell pepper for 5 minutes. Stir in the beef and cook until done.

Add the remaining ingredients, cover, and simmer for 20 minutes.

This recipe yields 8 servings. Serving size: 1 cup.

Exchanges Per Serving: 1 1/2 Starch, 3 Medium-Fat Meat.

Nutrition Facts: Calories 352; Calories from Fat 153; Fat 17g; Saturated Fat 6g; Cholesterol 71mg; Sodium 202mg; Carbohydrates 24g; Dietary Fiber 6g; Sugars 5g; Protein 23g.

Source:
American Diabetes Association at http://www.diabetes.org

Rating

Average rating:

1 (1 votes)

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.