Soulful Chili
Ingredients2 teaspoons canola oil
2 medium onions chopped
2 garlic cloves minced
1 green bell pepper seeded, chopped
2 pounds lean ground beef
2 1/2 cups cooked kidney beans
= (or a 16-oz can kidney beans, rinsed
and drained)
6 ounces tomato paste
1 teaspoon reduced-sodium beef bouillon powder
= (or one cube)
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
Red pepper flakes to taste
3 tablespoons chili powder
Salt to taste, (optional)
Freshly-ground black epper to taste, (optional)
2 cups water
MethodHeat 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.
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