Bowl O’ Red Chili - 19g Carbs, 4g Fiber
From Better Homes and Gardens Diabetic Living
Prep Time: 30 mins
Cook Time: 1 h 30 mins
Total Time: 2 h
3 lb beef, lean chuck
1/2 tsp salt
1/2 tsp pepper, black
1 Tbsp oil, cooking
4 large onions
3 Tbsp chili powder
3 Tbsp cornmeal, yellow
1 Tbsp garlic, minced
1 Tbsp cumin, ground
2 tsp oregano, dried
1/4 tsp pepper, cayenne
1 cans broth, beef
1 1/4 cups water
1 Tbsp sugar, brown (packed)
1. Sprinkle beef with 1/2 teaspoon of the salt and 1/4 teaspoon
of the black pepper. In a 4-quart Dutch oven, brown beef,
one-third at a time, in hot oil. (Add more oil during cooking,
if necessary.) Remove beef from Dutch oven.
2. Add the 4 chopped onions to Dutch oven; cook over medium-high
heat about 5 minutes or until tender. Stir in chili powder,
cornmeal, garlic, cumin, oregano, and cayenne pepper; cook for
30 seconds.
3. Stir in browned beef, beef broth, the water, brown sugar,
and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Bring
to boiling; reduce heat. Cover; simmer for 1 1/2 to 2 hours
or until meat is tender. If desired, top each serving with
chopped onion.
Makes 8 servings
Nutritional per Serving
448 Calories, 5g Saturated Fat, 812mg Sodium, 17g Total Fat,
19g Carbs, 4g Dietary Fiber, 107mg Cholesterol, 53g Protein
1 1/2 Carb Choices