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    Chili Con Carne Corn

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    Serves 4 (1 1/2 cups)
    *Freezes Well

    List of Ingredients

    • 1/2 cup chopped onion
    • 1/2 cup chopped green bell pepper
    • 10 ounces (one 16-ounce can) pinto beans, rinsed and drained
    • 2 cups fresh or frozen whole-kernel corn, thawed
    • 1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
    • 2 cups (one 16-ounce can) tomatoes, coarsley chopped and drained
    • 1 teaspoon JO's Chili Seasoning
    • 1/4 cup Land O Lakes no-fat sour cream


    1. In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion and green pepper for 5 minutes. Add pinto beans, corn, tomato sauce, undrained tomatoes, parsley flakes, and JO's Chili Seasoning. Mix well to combine. Lower heat, cover and simmer for 20 minutes, stirring occasionally. Remove from heat and stir in sour cream.

    Final Comments

    1. Thaw corn by placing in a colander and rinsing under hot water for one minute.
    2. Substitute any reputable brand for JO's Chili Seasoning.

    Each serving equals:
    HE: 3 1/4 Vegetable, 1 1/4 Protein, 1 Bread, 15 Optional Calories
    236 Calories, 0gm Fat, 11gm Protein, 48gm Carbohydrate,
    683mg Sodium, 78mg Calcium, 11gm Fiber
    DIABETIC: 3 Vegetable, 2 Starch, 1 Meat

    "Corn... On & Off the Cob Cookbooklet, page 7."




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