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DIABETIC CHILI CON CARNE RECIPE

THIS RECIPE MAKES 8 SERVINGS

This recipe is a perfect example of the fact that diabetics do not have to avoid hot, spicy foods which are full of taste

If you enjoy hot stuff then this diabetic friendly recipe for Chili Con Carne is for you, if you like it really HOT then just add more CHILI POWDER


Recipe Ingredients

Vegetable cooking spray
1 pound [450g] lean ground [minced] beef
2 cans (14½ oz, 425g each) no-salt whole tomatoes, undrained, coarsely chopped
1½ cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1-2 tablespoons chilli powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
¼ teaspoon ground cloves
1 can (6 oz, 170g) reduced-sodium tomato paste
¾ cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2-3 teaspoons unsweetened cocoa
1 can (15 oz, 425g) red kidney beans, rinsed, drained
Salt and pepper, to taste
½ cup (2 oz, 60g) shredded fat-free, or reduced-fat, Cheddar cheese
½ cup thinly sliced green onions and tops
½ cup fat-free sour cream

To make the CHILI CON CARNE

Spray large saucepan with cooking spray; place over medium heat until hot.

Add ground [ minced ] beef, onions, bell pepper, and garlic;

Cook over medium heat until meat is brown and vegetables are tender, this should take between 5 to 8 minutes.

Add chilli powder, cumin, oregano, and cloves; cook for 1 to 2 minutes longer.

Add tomatoes and tomato liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture.

Bring to a rolling boil; then reduce heat and simmer, covered, for 1 hour.

Stir in beans and simmer, uncovered, to thicken.

Season to taste with salt and pepper.

Spoon chili con carne into bowls; and sprinkle each with equal amounts of cheese, green onions, and sour cream.

Serve immediately


Nutritional Information for CHILI CON CARNE

[Per Serving]
Calories: 220
Protein: 21.9g
Sodium: 224mg
Cholesterol: 32.5mg
Fat: 3.6g
Saturated Fat: 1g
Carbohydrates: 28.7g

Exchanges: 2 Vegetable, 1 Bread, 2 Meat



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