Diabetic Chili-Bean Soup
Servings: 8
Source : Deliciously Healthy Favorite Foods Cookbook
Via The Diabetic Gourmet Daily Recipe Mailer
Ingredients :
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions :
In a large, heavy soup post sprayed with nonstick spray,
stir-fry pepper and onion over medium-high heat until
soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips
over medium-high heat. Add cooked pepper and onion
to pot. Add beef bouillon, chili powder, parsley, tomatoes
with juice, cornstarch dissolved in water and beans
with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving :
Calories: 101 ; Protein: 7.1 g ; Fat: 2.9 g ; Sodium: 395 mg;
Cholesterol: 9 mg ; Carbohydrates: 12.3 g
Exchanges: 1 Lean Meat, 1 Bread/Starch
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