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James's Quick and Thick Chili
Heart Smart p.69
No time to cook? Lots of hungry baby birds (kids) to feed? Here's a dish my son James would surely recommend for a speedy but satisfying supper! If you're cooking for a crowd, this recipe is an easy one to double or triple. James usually likes to live on "the spicier side of the street," but I adjusted the seasoning here for the rest of us.
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1 3/4 cups (one 14 1/2-oz can) stewed tomatoes, chopped and undrained
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 teaspoon taco seasoning
In a large saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in pinto beans, undrained stewed tomatoes tomato sauce and taco seasoning. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally.
Hint: For those who like to live on the hotter side on the street, add canned green chili peppers and/or more taco seasoning.
Serves 4 (1 1/4 cups) - each serving equals:
HE: 2 3/4 Pr, 2 Ve
225 cal, 5g Fa, 17g Pr, 28g carb, 770mg So, 91mg Ca, 8g Fi
Diabetic: 2 vegetable, 2 meat, 1 starch
Edited by: ITSRANDELLA at: 2/1/2009 (23:38)
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