Chili and Beans

Ingredients
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.

Directions

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.

Note

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.

Make-It-A-Meal

• For lunch serve with a salad
• For dinner serve with another vegetable and a salad.

*contribution from Area II Cookbook 2004

CHILI the CEAHOW Way

Ingredients

2 ½ pounds ground Turkey or Beef

2 Large Onions

2 TBLspoon Cumin

1 TBLspoon Chili Powder

2 TBLspoon Paprika

½ teaspoon Cinnamon

2 teaspoon. Salt

1 large can Diced Tomatoes (28 oz)

1 can Rotel Tomatoes

12 oz jar Salsa

1 -6 oz can diced Green Chilies

2 cans beans of your choice (Pinto, Kidney etc)

Directions

Brown the Meat and Onions, then add Spices, stir well. Put meat mixture in Crockpot with Tomatoes, Salsa, Chilies and Beans.  Stew until thoroughly melded and hot.

Makes 12 cups (6x2 cup servings)

Abstinent Measuring

Each serving 2 cups = 1 protein and 1 vegetable

*contribution from Janann Y

Luncheon Omelets – Create Your Own Specialty

Ingredients

¼ cup Egg Substitute or 1 Egg

Pick any 1 of the following ingredients:

?  1 oz Cheese

?  2 oz pre-cooked chopped Turkey

?  4 oz cooked Beans

? 2 oz cooked boneless Chicken

?  2 oz cooked Salmon

Pick any 2 of the following ingredients:

?  ½ cup Mushrooms

?  ½ cup Bell Pepper (any or several colors)

?  ½ cup Zucchini or Summer Squash

?  ½ cup Onion

?  ½ cup cooked and drained frozen Spinach

1 teaspoon Olive Oil or Butter

pinch of Salt and Pepper

¼ t of Mrs. Dash or other spice mix without sugar

Optional

½ cup Salsa

Directions

Cut up Protein choices into small chunks. Preheat omelet pan and sauté chopped Vegetable in Butter or Olive Oil.  When thoroughly softened, place aside in separate dish.  Mix Egg with Spices.  Spray pan with nonstick spray and pour Egg mix into pan.  Add Vegetables and Protein and cover omelet pan.   When top is set (not runny) and bottom is light brown, fold omelet over to finish cooking Vegetables and Protein.  Serve hot with up to ½ c Salsa if desired.

Abstinent Measuring

1 serving = 1 protein, 1 vegetables, 1 teaspoon Oil

*contribution from Area II Cookbook 2004