makes 4 servings)
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
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)