Showing You How To Give Up Sodium Without Giving Up Your Life
Three Bean Chili
Ok, you all know by now that I get bored and start experimenting. Actually we have been making baked beans with a mixture of beans for a number of years, so a similar chili seemed like a natural extension. Other than the beans, it's a pretty standard recipe.
1/2 c Kidney Beans
1/2 c Black Beans
1/2 c White Beans
6 c Water
1 lb Ground Beef
1 md Onion,Chopped
1/2 Green Bell Peppers,Chopped
2 cn No Salt Added Tomatoes
2 cn No Salt Added Tomato Sauce
1 c Water
2 T Chili Powder
1/2 t Cumin
1/2 t Garlic Powder
1/2 t Oregano
1 T Vinegar
Place beans in 6 cups water in a large pan, bring to boiling, boil 1 minute. Remove from heat and allow to stand 1 hour. Return beans to heat and simmer about 1/2 hour or until almost tender. Meanwhile brown meat, onion and green pepper. Drain beans. Add beans, meat mixture, tomatoes, tomato sauce, 1 cup water, spices and vinegar to large pot. Simmer 1 to 1 1/2 hours until beans are done and chili is desired consistency. Stir occasionally and add more water if needed.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
2 Vegetable
2 Lean Meat
1.5 Very Lean Meat
3 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 6 Amount Per Serving |
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| Calories | 399 |
| Calories from Fat | 98 |
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| % Daily Values * | |
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Total Fat 11 gr Saturated Fat 4 gr Polyunsaturated Fat 1 gr Monounsaturated Fat 4 gr Cholesterol 46 mg Sodium 116 mg Potassium 1870 mg Carbohydrates 50 gr Dietary Fiber 13.7gr Protein 29 gr |
16% 20% 15% 5% 47% 17% 55% |
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Vitamin A Vitamin C Calcium Iron |
63% 78% 17% 64% |
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* Percent Daily Values are based on a 2000 calorie diet |
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