Chili Con Carne

Ingredients

• 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

Directions

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.

Recipe Yield: Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes