Saturday, May 27, 2017

[Healthy_Recipes_For_Diabetic_Friends] Bowl O' Red Chili - 19g Carbs, 4g Fiber


Bowl O' Red Chili - 19g Carbs, 4g Fiber

{Suggestions: Omit the sugar! Cut the salt any way you can! Take care, Gloria}
Texans have strong opinions about their chili. The meat must be cubed, never ground. Beans may be served alongside, but are never stirred into the mixture; neither are canned tomatoes.
Total Time: 2 hr
Servings: 8
Serving Size: 1 1/8 cup

1/2 tsp salt
3 lb beef, lean chuck cut into 1/2-inch cubes
1/2 tsp pepper, black
1 Tbsp cooking oil
4 large onions, chopped
3 Tbsp chili powder
3 Tbsp cornmeal
1 Tbsp garlic, minced
1 Tbsp cumin, ground
2 tsp oregano, dried
1/4 tsp pepper, cayenne
1 14 oz can beef broth
1 1/4 cups water
1 Tbsp brown sugar, (packed)

1. Sprinkle beef with 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. In a 4-quart Dutch oven, brown beef, one-third at a time, in hot oil. (Add more oil during cooking, if necessary.) Remove beef from Dutch oven.

2. Add the 4 chopped onions to Dutch oven; cook over medium-high heat about 5 minutes or until tender. Stir in chili powder, cornmeal, garlic, cumin, oregano, and cayenne pepper; cook for 30 seconds.

3. Stir in browned beef, beef broth, the water, brown sugar, and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Bring to boiling; reduce heat. Cover; simmer for 1 1/2 to 2 hours or until meat is tender. If desired, top each serving with chopped onion.

Servings: 8
Serving Size: 1 1/8 cup
Nutrition per Serving: 448 Calories, 17g Fat, 5g Saturated Fat, 107mg Cholesterol, 812mg Sodium, 19g Carbs, 4g Fiber, 53mg Protein


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