FIRST NIGHT: Who said you can't have CHILI (see recipe) in the summer? Using your microwave keeps the kitchen cool and the electric bill low. Serve it over BROWN RICE and top it with reduced-fat SOUR CREAM and CHOPPED RED ONION. Add MIXED GREENS and WHOLE-WHEAT ROLLS. Enjoy sliced CANTALOUPE for dessert.
SUSAN'S TIPS: Save 3 cups chili and some rice for later.
FOR LATER: For delicious TACOS, heat the leftover chili, spoon it onto heated fat-free flour tortillas and roll. Spoon SALSA, reduced-fat SOUR CREAM and chopped AVOCADO over the tacos. Serve with the leftover RICE. Make FLAN from a mix for dessert.
SHOPPING LIST:
Meats: lean ground beef
Produce: carrots, onion, garlic, red onion, salad greens, cantaloupe, avocado
Bakery: whole-wheat rolls, fat-free flour tortillas
Pantry items: low-sodium beef broth, canned fire-roasted diced tomatoes, canned pinto and black beans, canned diced green chilies, brown rice, salsa, flan mix
Freezer/refrigerated case: corn, reduced-fat sour cream
Seasonings: chili powder, cumin
SUMMER CHILI
Makes about 10 1/2 cups
Preparation time: less than 15 minutes
Cooking time: about 35 minutes
2 medium shredded carrots
1 medium chopped onion
2 tablespoons minced garlic
8 ounces lean ground beef
2 tablespoons chili powder
1 1/2 teaspoons cumin
1 cup low-sodium beef broth
1 (28-ounce) can drained fire-roasted diced tomatoes
1 (15-ounce) can each rinsed pinto and black beans
1 cup frozen corn
1 (4-ounce) can diced green chilies
In a large microwave-safe pot, combine carrots, onion and garlic and cook on high (100 percent power) 6 minutes or until softened. Crumble and stir in beef; cook 3 minutes on high or until no longer pink; drain. Mix in chili powder, cumin, broth, tomatoes, beans, corn and chilies. Cover and cook on high 15 minutes; stir and cook on medium (50 percent power) 10 more minutes to blend flavors. Reserve 3 cups for later. Serve immediately.
Per cup: 163 calories, 11 grams protein, 3 grams fat (17 percent calories from fat), 0.8 gram saturated fat, 25 grams carbohydrate, 12 milligrams cholesterol, 422 milligrams sodium, 7 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
COPYRIGHT 2009 UNIVERSAL PRESS SYNDICATE
| July 2009 |
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