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    Chili with Rice

    Source of Recipe

    Adapted from a Healthy Exchanges recipe

    Recipe Introduction

    I cut back on the chili powder as we don't like things real spicy, added salt, pepper and garlic powder to season things up a bit more. This fills you up and it's good!%%

    At the table put out some extra chili powder to sprinkle on their own serving of Chili with Rice for those who like it hot.

    List of Ingredients

    16 ounces extra lean ground beef
    1 cup onion -- chopped
    1 cup celery -- finely chopped
    6 cups tomato juice -- reduced sodium type
    2 cups water
    32 ounces red kidney beans -- rinsed and drained
    2 teaspoons Worcestershire sauce
    2 teaspoons chili seasoning mix
    1/4 teaspoon pepper
    1 1/3 cups instant rice -- such as Minute Rice
    dash garlic powder, to taste
    salt -- to taste
    white pepper, to taste

    In a large saucepan, sprayed with nonstick cooking spray, brown ground beef, onion and celery. Stir in tomato juice, water, kidney beans, Worcestershire sauce, chili seasoning and pepper. Bring to a boil. Lower heat and simmer 15 minutes. Add uncooked rice. Mix well to combine. Cover and simmer 10 minutes more, or until rice is tender, stirring occasionally. Serving size = 1 1/2 cups.

    Serves 8.

    217 cal; 5 grams fat; 16 grams pro; 27 grams carb; 188 mg sod; 43 mg cal; 6 grams fiber

    2 meat; 2 vegetable; 1 1/2 starch





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