Soulful Chili Recipe - Cooking Index
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 |
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
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