Chii Con Carne
Yield: 8 servings (about 1 cup each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Vegetable cooking spray
1 lb 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1-2 Tbsp chili powder
2 tsp dried cumin
1 tsp dried oregano leaves
1/4 tsp ground cloves
2 cans (14-1/2 oz each) no-salt whole tomatoes, undrained,
coarsely chopped
1 can (6 oz) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 Tbsp packed light brown sugar
2-3 tsp unsweetened cocoa
1 can (15 oz) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 oz) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
1/2 cup fat-free sour cream
Spray large saucepan with cooking spray; heat over medium heat
until hot. Add ground beef, onions, bell pepper, and garlic;
cook over medium heat until meat is brown and vegetables are
tender, 5 to 8 minutes. Add chili powder, cumin, oregano,
and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and
cocoa to beef mixture. Heat to boiling; reduce heat and simmer,
covered, 1 hour. Stir in beans and simmer, uncovered, to thicken,
if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal
amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving (1 cup):
Calories: 220, Fat: 3.6 g, Saturated Fat: 1 g,
Cholesterol: 32.5 mg, Sodium: 224 mg, Protein: 21.9 g,
Carbohydrate: 28.7 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat