3-Alarm Chili
makes 4 servings
Ingredients:
1 pound (480 g) top sirloin, coarsely ground
1 medium white onion, 6 ounces (180 g), chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces (180 g),
seeded and chopped
3 tablespoons (45 ml) good-quality chili powder
1/2 tablespoon (7.5 ml) ground cumin
1 teaspoon (5 ml) crushed dried oregano
1 14 1/2-ounce (435 g) no salt added crushed tomatoes
1/2 cup (120 ml) low-sodium canned beef broth
Topping:
1/2 cup (115 g) plain nonfat yogurt
2 tablespoons (30 ml) minced fresh cilantro
1 teaspoon (5 ml) good-quality chili powder
1/8 teaspoon (0.6 ml) cayenne pepper
Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
When chili is done, ladle into bowl and offer topping to spoon onto each serving.
Per serving: 252 calories (26% calories from fat),
31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate,
4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)
B-man 