Recipes
Chili con Carne
Ingredients:
8 Servings, 9 cups (2.25 L)
Prep: 20 minutes
Cook: about 45 minutes
Chili tucked away in the freezer is always helpful on busy days. This recipe makes a large amount thanks to the addition of “extra” vegetables.
Tip:
♦ To freeze extra chili, portion it into single-serving plastic containers – a good use for all those yogurt or margarine containers everyone saves.
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:
1. 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.
2. 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:
Nutritional Analysis per Serving (1¼ cups (300 mL): Calories 191, carbohydrate 19g, fiber 6g, protein 16g, total fat 7g, saturated fat 2g, sodium 496mg.
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