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Chili


Serves: 6

Prep Time: 10 minutes

Cooking Time: 35 minutes

Difficulty: Easy

Comments

This is an excellent source of fiber. You can substitute ground chicken or turkey instead of the ground beef. The flaxseed meal is optional, but adds fiber, Omega 3s, and protein to the dish without compromising flavor.

Ingredients

1 pound ground beef, extra lean

1 can red kidney beans, unsalted and fat free, 15 ounces

1 can pinto beans, unsalted and fat free, 15 ounces, drained

1 can tomato sauce, unsalted, 15 ounces, drained

2 carrot(s)

1 onion(s), medium

2 tablespoons chili powder

2 teaspoons cumin, ground

1 teaspoon oregano, ground

1/2 teaspoon salt

1/2 teaspoon pepper, black, ground

2 tablespoons ground flax seed

1 can diced tomatoes, 14 ounces, unsalted

3/4 cup cheese, cheddar, light, shredded

onion(s), chopped, optional as garnish

Preparation

To make the chili: Brown the ground beef in a large non stick skillet over medium high heat. Drain oil. Chop onion into small pieces and add half of the onion to the skillet reserving the remainder for topping. Peel and finely chop the carrots. Add the flax seed (optional) and carrots to the meat and stir. Add chili powder, cumin, oregano, salt and pepper,tomato sauce, diced tomatoes and both cans of beans. Stir well, and lower heat to medium low. Simmer for approximately 25 minutes. Or, at this point, transfer to a slow cooker and cook on low for 3 hours. Serve chili in bowls with cheese and chopped onions as garnish.

Nutrition

Per Serving About: 310 calories, 6 g fat, 1.5 g saturated fat, 0 g trans fat, 45 mg cholesterol, 29 g protein, 36 g carbohydrates, 13 g dietary fiber, 400 mg sodium, Exchanges: 1.5 starch, 2.5 vegetable, 2 lean meat, 0.5 med fat meat, 0.5 fat, Carb Choices: 2


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