Wednesday, September 15, 2010

a nice chili for fall lowfat and diabetic friendly

Beefy Corn and Black Bean Chili

1 pound ground round
2 teaspoons salt-free chili powder blend (such as The Spice Hunter)
1 (14-ounce) package frozen seasoned corn and black beans (such as Pictsweet)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (15-ounce) can seasoned tomato sauce for chili (such as Hunt's Family Favorites)
Reduced-fat sour cream (optional)
Sliced green onions (optional)

Preparation1. Combine beef and chili powder blend in a large Dutch oven. Cook 6 minutes over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.
2. Stir in frozen corn mixture, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes, stirring occasionally.
3. Ladle chili into bowls. Top each serving with sour cream and onions, if desired.
Nutritional InformationCalories:
193 (14% from fat)Fat:
3g (sat 1g,mono 1g,poly 0.3g) Protein:

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