Hearty Chili con Carne - Atkins Diet Recipes

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Category : Meat

Recipe : Hearty Chili con Carne

Makes 4 servings

Although Mexican in origin, chili con carne has become a favorite of the rest of
North America. This version is pure perfection.

2 teaspoons vegetable oil
2 medium onions, chopped
1 medium carrot, diced
2 garlic cloves, minced
10 ounces lean ground beef (10% or less fat)
2 tablespoons + 1 1/2 teaspoons mild or hot chili powder
2 teaspoons ground cumin
2 cups canned whole Italian tomatoes (no salt added), coarsely chopped (reserve
juice)
1 teaspoon dried oregano
1/4 teaspoon ground cloves
1/4 teaspoon ground red pepper
4 ounces drained cooked black beans

In large nonstick saucepan, heat oil; add onions and carrot. Cook over medium
heat, stirring frequently, 3-5 minutes, until onions are softened. Add garlic; cook,
stirring frequently, 5 minutes, until onions are golden brown.
Add beef, chili powder and cumin to onion mixture; cook, stirring to break up
meat, 4-5 minutes, until no longer pink. Add tomatoes with juice, oregano, cloves
and pepper; bring mixture to a boil. Reduce heat to low; simmer 18-20 minutes,
until mixture is thickened. Stir in beans; simmer 2-3 minutes, until beans are
heated. Divide evenly among 4 plates and serve.

SERVING (ONE-FOURTH OF CHILI) PROVIDES: 1/2 Fat, 2 Vegetables, 2 1/2
Proteins.

PER SERVING: 252 Calories, 11 g Total Fat, 3 g Saturated Fat, 44 mg Cholesterol,
306 mg Sodium, 22 g Total Carbohydrate, 5 g Dietary Fiber, 20 g Protein, 86 mg
Calcium