Heart-healthy , low-fat recipes: Better Homes and Gardens chili

Friday, January 21, 2011

Better Homes and Gardens chili

BETTER HOMES AND GARDENS CHILI

(low fat)

12 ounces ground beef or turkey

1 cup chopped onion

½ cup chopped green sweet pepper

2 cloves garlic, minced

1 14 ½ ounce can tomatoes

1 15-ounce can dark red kidney beans, rinsed and drained

1 8-ounce can tomato sauce

2 to 3 teaspoons chili powder

½ teaspoon dried basil

¼ teaspoon pepper

cayenne pepper to taste

In a large saucepan cook ground meat, onion, sweet pepper and garlic till meat is brown and onion is tender. Drain fat. Stir in undreained tomatoes, kidney beans, tomato sauce, chili powder, basil and pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Makes about five cups (4 main-dish servings).

Nurtrition facts per serving: 308 cal, 11 g total fat (4 g sat fat), 53 mg chol, 755 mg sodium, 31 grams carbo, 9 g fiber, 26 g protein

daily values: 17% vit A, 66% vit. C, 6% calcium, 29% iron

If you do as I do and use salt-free beans, tomatoes, and tomato sauce, the sodium count will be lower than what is shown. Better Homes and Gardens cookbook rates this as "low-fat". I always make a double batch and freeze some. Chili freezes beautifully.

No comments:

Post a Comment

Howdy!

Tips for using these recipes

I do not used canned beans, although that's what the recipes call for. I buy dry beans in a one-pound bag, cook them with no salt, drain them, and divide them into four freezer bags to use in my recipes. Each bag is a very generous substitue for a can of beans, and there's no salt added. Even accounting for the cost of propane to cook them for an hour and a half, they're still a third the cost of canned beans. I always have a supply of pinto beans, black beans, red or kidney beans, and garbanzo beans in the freezer ready to use in recipes.

If we have leftover holiday turkey, I freeze it in two-cup portions and use it in place of chicken in any of these recipes. Lacking leftover poultry, I buy a ten-pound bag of chicken leg quarters, boil the whole mess in plenty of water, remove skin and bones when it's cool, and put it in the freezer in two- and four-cup amounts. I cool the broth it was cooked in, remove the fat, and bag it up for the freezer; canned chicken broth is diluted and salted, and costs a dollar a can. From the ten pounds of chicken that cost me five or six dollars, I get eight to ten cups of diced chicken and at least a dozen two-cup portions of broth.