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Atkins Diet Recipes |
Atkins Diet Recipes, Healthy Atkins Recipes, Atkins Dessert Recipes And Much More |
Beef Chili |
1 teaspoon vegetable oil 1 1/2 cups cubed green bell peppers 1 cup chopped onions 2 garlic cloves, minced 1 tablespoon + 1 teaspoon mild or hot chili powder 1 teaspoon ground cumin 1/4 teaspoon cinnamon 1/4 teaspoon ground red pepper 10 ounces lean ground beef (10% or less fat) 2 cups canned whole Italian tomatoes (no salt added), drained and chopped 1 bay leaf 1 teaspoon dried oregano leaves In large saucepan or Dutch oven, heat oil; add bell peppers and onions. Cook over medium-high heat, stirring frequently, 5 minutes, until onions are softened. Add garlic; cook, stirring frequently, 1 minute. Add chili powder, cumin, cinnamon and ground red pepper; cook, stirring constantly, 30 seconds, until vegetables are well coated. Add beef to vegetable mixture; cook, stirring to break up meat, 4-5 minutes, until no longer pink. Add tomatoes, bay leaf and oregano; bring mixture to a boil. Reduce heat to low; simmer, covered, 1 1/2 hours, until mixture is thickened. Remove and discard bay leaf. SERVING (1 CUP) PROVIDES: 1/4 Fat, 2 1/4 Vegetables, 2 Proteins. PER SERVING: 195 Calories, 9 g Total Fat, 3 g Saturated Fat, 44 mg Cholesterol, 275 mg Sodium, 14 g Total Carbohydrate, 3 g Dietary Fiber, 17 g Protein, 67 mg Calcium Makes 4 servings |