Chili con Carne

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Category : Meat

Recipe : Chili con Carne

This classic chili is wonderfully beefy; vary it by adjusting the proportions of meat to
beans, substituting lean ground lamb, turkey or pork for the beef or by adding a
spoonful or two of pureed canned chipotle peppers in adobo sauce. Make it today to
enjoy later in the week; it tastes even better a day or so after it's made.

Makes 4 servings

2 teaspoons olive or corn oil
10 ounces lean ground beef (10% or less fat)
1 1/2 cups chopped onions
1 tablespoon mild or hot chili powder, or to taste
1 1/2 teaspoons ground cumin
1 1/4 cups canned tomato puree (no salt added)
1/2 cup low-sodium beef broth
8 ounces drained cooked pinto beans
1 tablespoon unsweetened cocoa powder, dissolved in 2 tablespoons hot water
1 teaspoon dried oregano leaves

In large nonstick skillet, heat oil; add beef and onions. Cook over medium-high
heat, stirring to break up meat, 10-12 minutes, until beef is no longer pink and
onions are golden brown.
Reduce heat to medium-low; add chili powder and cumin. Cook, stirring
occasionally, 5 minutes, until flavors are blended.
Add tomato puree and broth to beef mixture; cook, stirring occasionally, 20
minutes, until mixture is thickened. Add beans, dissolved cocoa and oregano;
cook, stirring frequently, 5 minutes, until mixture is heated through.

SERVING (1 1/4 CUPS) PROVIDES: 1/2 Fat, 2 Vegetables, 3 Proteins, 5 Optional
Calories.

PER SERVING: 287 Calories, 10 g Total Fat, 3 g Saturated Fat, 44 mg Cholesterol,
394 mg Sodium, 29 g Total Carbohydrate, 6 g Dietary Fiber, 22 g Protein, 66 mg
Calcium .