Chili Con Carne

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Chili tucked away in the freezer is always helpful on busy days.

Tips

To freeze extra chili, portion it into single-serving plastic containers – a good use for all those yogurt or margarine containers everyone saves.

This recipe makes a large amount thanks to the addition of “extra” vegetables.

Makes 8 servings

Cooking time: 45 minutes

Ingredients

1 lb lean ground beef 500g
1 cup chopped onion 250 mL
1 clove garlic, crushed 1
3 cups finely shredded cabbage 750 mL
2 cups thinly sliced celery 500 mL
½ cup chopped sweet green pepper 125 mL
1 can (28 oz/796 mL) diced tomatoes, undrained 1
1 can (7.5 oz/213 mL) tomato sauce 1
1 can (19 oz/540 mL) kidney beans, drained and rinsed 1
1 tbsp chili powder 15 mL
1 tsp dried oregano 5 mL
¼ tsp hot pepper sauce 1 mL

Instructions

In large non-stick skillet over medium-high heat, cook beef until brown and crumbly. Drain fat and discard. Add onion and garlic; cook for 5 minutes.
Add cabbage, celery, green pepper, tomatoes with juice, tomato sauce, kidney beans, chili powder, oregano and hot pepper sauce. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 45 minutes or until vegetables are tender.

Notes

Canada’s Choice per Serving: 1 Carbohydrate, 2 Meat & Alternatives

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca

Nutritional Information

Per Serving

1¼ cups (300 mL)
Calories	191
Total fat	7 g
Saturated fat	2 g
Sodium	496 mg
Carbohydrates	19 g
Fiber	6 g
Protein	16 g