Soulful Chili Recipe
Ingredients:
2 tsp canola oil
2 medium onions, chopped
2 garlic cloves, minced
1 green bell pepper, seeded, chopped
2 lb lean ground beef
2 1/2 cup cooked kidney beans
= (or a 16-oz can kidney beans, rin
and drained)
6 oz tomato paste
1 tsp reduced-sodium beef bouillon powder
= (or one cube)
1 tbsp Worcestershire sauce
1 tsp dry mustard
Red pepper flakes, to taste
3 tbsp chili powder
Salt, to taste, (optional)
Freshly-ground black epper, to taste, (optional)
2 cup water
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"
S(Formatted for MC6):
"08-24-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 424 Calories; 26g Fat (54.1%
calories from fat); 27g Protein; 22g Carbohydrate; 6g Dietary Fiber; 85mg
Cholesterol; 297mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2
Vegetable; 3 1/2 Fat; 0 Other Carbohydrates.
NOTES : Recipe from "The New Soul Food Cookbook for People with Diabetes"
by Fabiola Demps Gaines and Roniece Weaver, (© American Diabetes
Association, 1998)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Fabiola Demps Gaines and Roniece Weaver
Preparation Time: 0:00
Servings: 8
