Garbanzo-Rice Chili ( 6 points) Recipe - Cooking Index
1 1/2 lbs | 681g / 24oz | Beef round steak |
2 teaspoons | 10ml | Vegetable oil |
1/3 cup | 48g / 1.7oz | Chopped fresh parsley |
1 1/2 cups | 355ml | Water |
1 tablespoon | 15ml | Chopped fresh oregano |
OR | ||
1 teaspoon | 5ml | Dried oregano leaves |
2 teaspoons | 10ml | Paprika |
1 teaspoon | 5ml | Ground cumin |
1/2 teaspoon | 2.5ml | Salt |
1/2 teaspoon | 2.5ml | Crushed red pepper |
1/2 teaspoon | 2.5ml | Ground coriander |
1 1/2 teaspoons | 7.5ml | Bell peppers - chopped (1 1/2 cups) (medium) |
1 teaspoon | 5ml | Onion - chopped (1 cup) (large) |
1 | Garlic - finely chopped | |
1 | Bay leaf | |
1 | Condensed beef broth | |
3 cups | 480g / 16oz | Cooked rice |
1 | Garbanzo beans (15 to 16 ounces) | |
Diced bell peppers, green onion, zucchini | ||
And tomato - if desired |
Trim fat from beef. Cut beef into 1/2-inch cubes. Heat oil in nonstick
Dutch
oven over medium heat. Cook beef in oil, stirring occasionally, until
light
brown; drain. Stir in remaining ingredients except rice and beans. Heat to
boiling; reduce heat. Cover and simmer 1 hour, stirring occasionally.
Uncover and simmer about 30 minutes longer, stirring occasionally, until
mixture is thickened and beef is tender. Remove bay leaf.
Mix rice and beans. Heat over low heat, stirring occasionally, just until
hot. Divide rice mixture among 8 serving bowls. Spoon beef mixture over
rice. Top with diced vegetables.
Description:
"In this recipe, beans complement meat and pack this chili with fiber
and protein."
Copyright:
"© General Mills, Inc. 1998."
Per serving: 295 Calories (kcal); 5g Total Fat; (15% calories from fat);
25g
Protein; 35g Carbohydrate; 49mg Cholesterol; 540mg Sodium
Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
Shared by: S. May; PointsTowardSuccess
Source:
Mr. Paul Newman's, Newman's Own Cookbook
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