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    Lone Star Corn Chili

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    This one gets Cliff's vote of approval. He loves a thick chili and when I added corn (that four-letter vegetable men love), he promptly declared it a winner!
    Serves 4 (1 1/2 cups)

    List of Ingredients

    • 8 ounces ground 90% lean turkey or beef
    • 1/2 cup chopped onion
    • 1/2 cup chopped green bell pepper
    • 2 cups (one 16-ounce can) tomatoes, coarsley chopped and undrained
    • 2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
    • 1 1/2 cups frozen whole kernel corn
    • 1 1/2 teaspoons JO's Chili Seasoning
    • 1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Chedder cheese


    1. In a large sauce pan sprayed with olive oil-flavored cooking spray, brown meat, onion, and green pepper. Stir in undrained tomatoes and tomato juice. Add corn and JO's Chili Seasoning. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes. When serving, evenly sprinkle about 1 1/2 tablespoons Chedder chese over top of each bowl.

    Final Comments

    HINT: Substitute any reputable brand for JO's Chili Seasoning.

    Each serving equals:
    HE: 2 1/2 Vegetable, 2 Protein, 3/4 Bread
    223 Calories, 7gm Fat, 16gm Protein, 24gm Carbohydrate,
    354gm Sodium, 118mg Calcium, 4gm Fiber
    DIABETIC: 2 Vegetable, 2 Meat, 1 Starch

    "Healthy Exchanges Food Newsletter, October 1997, pg. 1."




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