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Soulful Chili

Courses: Main Course
Serves: 8 people

Recipe Ingredients

2 teaspoons 10mlCanola oil
2 teaspoons 10mlOnions - chopped (medium)
2   Garlic cloves - minced
1   Green bell pepper - seeded, chopped
2 lbs 908g / 32ozLean ground beef
2 1/2 cups 400g / 14ozCooked kidney beans
  = (or a 16-oz can kidney beans, rinsed
  And drained)
6 oz 170gTomato paste
1 teaspoon 5mlReduced-sodium beef bouillon powder
  = (or one cube)
1 tablespoon 15mlWorcestershire sauce
1 teaspoon 5mlDry mustard
  Red pepper flakes - to taste
3 tablespoons 45mlChili powder
  Salt - to taste, (optional)
  Freshly-ground black epper - to taste, (optional)
2 cups 474mlWater

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

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