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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Zach's Clili Classic 


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GRANDMAAMIE
GRANDMAAMIE's Photo Posts: 44,047
12/29/07 7:13 P

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thanks for sharing

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Stop living life for what's around the corner and start enjoying the walk down the street.
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TAZLADYOK
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12/29/07 6:33 P

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This sounds yummy!

Lee Ann

380 lbs. - starting weight 6/2/10


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SHAZAM2
Posts: 57
12/29/07 1:35 P

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ZACH’S CHILI CLASSIC

For those of you who love their chili with beans, here’s a dish inspired by my grandson Zach, who shares a taste for pleasantly spicy food with his Poppa Cliff.

Serves 6 (1 cup)

16 ounces extra-lean ground sirloin beef or turkey breast
1 cup chopped onion
1 cup chopped green bell pepper
1 (15-ounce) can diced tomatoes, undrained
1 (8-ounce) can Hunt’s Tomato Sauce
¼ cup reduced-sodium ketchup
2 teaspoons chili seasoning
1 (15-ounce) can Bush’s kidney beans, rinsed and drained

Crumble meat into a plastic colander. Stir in onion and green pepper. Place colander in a glass pie plate. Microwave on HIGH (100% power) for 4 to 5 minutes or until meat is browned, stirring after 3 minutes. In an 8-cup microwave-safe mixing bowl, combine undrained tomatoes, tomato sauce, ketchup, and chili seasoning. Add kidney beans. Mix well to combine. Stir in browned meat mixture. Cover and microwave on HIGH for 8 to 10 minutes or until mixture is heated through, stirring after every 4 minutes. Place bowl on counter, uncover, and let set for 2 minutes. Mix well before serving.

Each serving equals:

HE: 2-1/2 Protein * 2 Vegetable * 1/2 Bread * 10 Optional Calories
192 Calories * 4 gm Fat * 19 gm Protein * 20 gm Carbohydrate * 337 mg Sodium *
57 mg Calcium * 5 gm Fiber
_____________________________________________________DIABETIC EXCHANGES: 2 1/2 Meat * 2 vegetable * 1/2 Starch

(JoAnna Lund’s Cooking Healthy with a Microwave, p.40)




 
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