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Showing You How To Give Up Sodium Without Giving Up Your Life


Basic Chili Con Carne With Beans

This makes a nice thick, moderately spicy chili. The preparation isn't difficult, but like most chili it's best if it's simmered for a while.

2 lb Ground Beef
1 T Olive Oil
1 md Onion,Chopped
1 c Red Bell Peppers,Chopped
1/2 t Garlic,Minced
1/2 t Black Pepper,Fresh Ground
1 t Cumin
1 oz Dried Chipotle Pepper,Ground
1 t Cayenne
1 T Chili Powder
3 c Water
6 oz No Salt Added Tomato Paste No Salt Added
4 c No Salt Added Tomatoes,No Salt Added
4 c Kidney Beans,No Salt Added

Brown beef in 2 batches in thick bottomed soup kettle. Drain off fat and set browned beef aside. Heat 3 tbsp oil in kettle over medium high heat, adding onions when hot. Saute for 4-5 minutes, stirring often. Add red bell pepper and garlic, continuing to cook 2-3 more minutes. Add black pepper, ground cumin, chipotle and cayenne to taste plus chili powder. Stir continually until spices begin to stick to bottom of kettle and brown. Quickly add 3 cups of water. Add tomato puree, chopped tomatoes and the juice they were packed in. Add kidney beans. Add the beef but try not to include any fat that may have accumulated. Stir. When chili begins to boil, reduce heat to low and cover. Ideally chili should be simmered 3 hours to let all the flavors blend together. Stir about every 15 minutes, while checking to make sure heat is not too high causing chili to stick to the bottom of kettle.

Yield: 8 Servings

Sodium Category: LowSodium

Diabetic Exchanges
1.5 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
2 Vegetable
3 Lean Meat
0 Very Lean Meat
2 Fat

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 8

Amount Per Serving
Calories 480
Calories from Fat 191

% Daily Values *

Total Fat 21 gr
  Saturated Fat 8 gr
  Polyunsaturated Fat 1 gr
  Monounsaturated Fat 10 gr
Cholesterol 92 mg
Sodium 122 mg
Potassium 1389 mg
Carbohydrates 34 gr
  Dietary Fiber 12.2gr
Protein 39 gr
32%
38%
 
 
31%
5%
35%
11%
49%
 

Vitamin A
Vitamin C
Calcium
Iron
43%
100%
12%
41%

* Percent Daily Values are based on
a 2000 calorie diet