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Thursday, October 29, 2009

[Healthy_Recipes_For_Diabetic_Friends] Kidney Bean & Beef Chili - 31.7g Carbs, 11.8g Fiber, 3.4g Sugar

Kidney Bean & Beef Chili - 31.7g Carbs, 11.8g Fiber, 3.4g Sugar

{Suggestions: Read the reviews at the end for some good tips.
Use low sodium chicken broth, leave the "1/2 tsp salt" out and
Use no fat or reduced fat sour cream. Also, use no or reduced
fat cheese. This will improve the overall nutrition.
Take care, Gloria]

Found at: www.prevention.com
From: Slow Cooker Recipe Book

Even budget-conscious shoppers can keep meat on the menu. Take comfort
food to the next level with this low-cal, fiber-rich recipe.
Prep Time: 5 min
Cook Time: 7 hrs
Total Time: 7 hrs 5 min
Serves: 4

6 oz lean beef top round, cut into chunks
1 Tbsp olive or canola oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 Tbsp minced garlic
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 cup canned crushed tomatoes
1 cup chicken broth
1 (15oz can) kidney beans, rinsed and drained
4 tsp sour cream
4 tsp grated extra-sharp cheddar cheese

1. Pulse beef in food processor 1 minute, until coarsely ground. Heat
oil in skillet over medium-high heat. Cook beef and onion until browned,
4 to 5 minutes. Transfer to 4-quart or larger slow cooker. Add bell
pepper, garlic, chili powder, cumin, salt, pepper, tomatoes, and broth.
Stir.

2. Cover. Cook on low 4 to 6 hours. Add beans and cook on high, stirring
occasionally, 1 more hour. Serve topped with dollop of sour cream and
sprinkle with cheese.

Serves: 4
Nutrition per Serving:
295.2 Calories, 9.8g Fat, 2.9g Saturated Fat, 21.7mg Cholesterol,
511.8mg Sodium, 31.7g Carbs, 11.8g Dietary Fiber, 3.4g Total Sugar,
19.8g Protein

Reviews - -

I doubled the recipe and added a package of ranch - my husband really
liked it. - by Katy Dinner 11/2/2008

I don't know who writes these recipes but you don't need to chop the
meat in a processor! The cubes will break down while it simmers and
will fall apart when stirred.
Also, the spices need to be added during the saute in order to release
their true flavor. It's a matter of chemistry: Spices + heat = flavor!
- by Butter Lover 9/24/2009

Definitely double and just cube meat. - by DMartin1228 10/2/2009