Monday, August 13, 2012

Chili and Beans

1 lb ground beef (2 oz per serving)
2 med cans chunk tomato (no sugar added)
2 med cans kidney beans (2 oz per serving)
1 small can diced chilies (optional)
1 onion, diced
1 cup bell pepper, diced
garlic, chili powder, salt and pepper amount to your preference – see Note below.
Brown and crumble meat in a nonstick pan.  Add all the rest of the ingredients to the meat (or transfer to a larger pan).  Add water to thin.  Bring to a simmer and cook over a low flame for an hour, stirring occasionally.  Measure into 7 servings and enjoy.
Serves 7
Abstinent Measuring
1 serving =  1 protein and 1 vegetable.
Spices – there are many premixed prepared chili spices at the grocery stores.  Look in the spice section AND in the canned chili or ethnic foods.  My fav is Carroll Shelby’s Original Texas Chili Kit, but are many more choices.  Watch for sugar content.
  • For lunch serve with a salad
  • For dinner serve with another vegetable and a salad.
*contribution from Area II Cookbook 2004

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