Chili Con Carne

Chili Con Carne w

Prep Time: 15 minutes

Cooking Time: 60 minutes

Total Time: 1 hour 15 minutes

Ingredients

  • 1 pound ground sirloin
  • 1 cup diced onion
  • 1 cup diced green pepper
  • 1 jalapeno pepper, seeded, finely diced
  • 3 cloves garlic, peeled, minced
  • 1/8 teaspoon crushed red pepper flakes (optional)
  • 1 can (28 ounces) whole tomatoes
  • 1 can (14.5 ounces) fat-free, less-sodium beef broth
  • 1 can (6 ounces) tomato paste
  • 1 can (15 ounces) dark red kidney beans, drained and rinsed
  • 1 can (15 ounces) pinto beans, drained and rinsed
  • 3 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1/4 cup brown sugar
  • 1/2 teaspoon salt
  • 9 tablespoons reduced-fat sour cream
  • 3 to 4 green onions, sliced on the bias

Instructions

In a large pot over medium heat, cook beef until brown; drain fat. Add onion, green pepper, jalapeno, and garlic to cooked beef and cook 5 minutes, or until vegetables soften. Add crushed red pepper flakes, if desired, and cook an additional 1 minute. Add whole tomatoes and juices, crushing tomatoes by hand into bite-size pieces, broth, tomato paste, kidney beans, pinto beans, chili powder, cumin, and brown sugar. Cover and continue to cook on low heat for 45 minutes. Add salt and serve, garnishing each serving with 1 tablespoon reduced-fat sour cream and sliced green onions.


Yield: 9 (1 cup) servings

Nutritional Info

  • Calories = 272
  • Fat = 8 gm
  • Saturated fat = 3 gm
  • Trans fat = 0 gm
  • Cholesterol = 42 mg
  • Protein = 18 gm
  • Sodium = 473 mg
  • Carbohydrate = 31 gm
  • Fiber = 5 gm
  • Calcium = 112 mg
  • Calories from fat = 26%

Food exchanges: 1 starch, 3 vegetable, 2 lean meat