Chili (6 PTS) Recipe - Cooking Index
Chili (6 PTS) Recipe - Cooking Index
| Vegetable cooking spray | ||
| 1 lb | 454g / 16oz | Ground round |
| 1 cup | 62g / 2.2oz | Chopped onion |
| 4 | Garlic cloves - minced | |
| 15 oz | 426g | No-salt-added kidney beans - (1 can) undrained |
| 14 1/2 oz | 411g | No-salt-added stewed tomatoes - (1 can) |
| 16 oz | 454g | No-salt-added tomato sauce - (2 cans) |
| 1 tablespoon | 15ml | Dried oregano |
| 1 1/2 teaspoons | 7.5ml | Chili powder |
| 1 1/2 teaspoons | 7.5ml | Ground cumin |
| 1/2 teaspoon | 2.5ml | Salt |
| 1/4 teaspoon | 1.3ml | Ground cinnamon - (1/4 to 1/2) |
| 1/2 teaspoon | 2.5ml | Pepper |
| 7 tablespoons | 105ml | Nonfat sour cream |
| Sliced green onions - (optional) |
Coat a large saucepan with cooking spray; place over medium-high heat
until hot.
Add meat, onion, and garlic, and cook until the meat is browned, stirring
to crumble.
Drain well, and return mixture to pan. Add beans and the next 8
ingredients (beans through pepper); stir well.
Cover, reduce heat, and simmer for 20 minutes. Yield: 7 servings (serving
size: 1 cup chili and 1 tablespoon sour cream).
Per serving: 456 Calories (kcal); 13g Total Fat; (25% calories from fat);
25g Protein; 64g Carbohydrate; 48mg Cholesterol; 832mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1
1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Garnish with sliced green onions, if desired.
NOTES : Since my heart transplant eight years ago, I have been cooking
light, but my husband won't eat a recipe if it doesn't taste good.
We make this chili a good bit; it's tasty, and one batch makes
several bowls. -- Janice Racek, San Francisco, California. Serve
with sour cream.
Source:
Cooking Light, Sept. 1995, page 122
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