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Chili Con Carne

Yield: 8 servings (about 1 cup each)
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  • Vegetable cooking spray
  • 1 pound 95% lean ground beef
  • 1-1/2 cups chopped onions
  • 1 cup chopped green bell pepper
  • 2 cloves garlic, minced
  • 1-2 tablespoons chili powder
  • 2 teaspoons dried cumin
  • 1 teaspoon dried oregano leaves
  • 1/4 teaspoon ground cloves
  • 2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
  • 1 can (6 ounces) reduced-sodium tomato paste
  • 3/4 cup beer or reduced-sodium beef broth
  • 1 tablespoon packed light brown sugar
  • 2-3 teaspoons unsweetened cocoa
  • 1 can (15 ounces) red kidney beans, rinsed, drained
  • Salt and pepper, to taste
  • 1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
  • 1/2 cup thinly sliced green onions and tops
  • 1/2 cup fat-free sour cream


  1. Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
  2. Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
  3. Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information (Per Serving)
Protein:21.9 g
Sodium: 224 mg
Cholesterol:32.5 mg
Fat: 3.6 g
Saturated Fat: 1 g
Carbohydrates: 28.7 g
Exchanges: 2 Vegetable, 1 Bread, 2 Meat

Source: 1,001 Delicious Recipes for People with Diabetes

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