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    Chili Con Carne

    Source of Recipe

    The Light, Lean and Low-Fat Cookbook
    WW Points
    Makes 4 Servings

    10 ounces (1 1/4 cups) extra-lean ground beef
    2 onions, minced
    1 clove garlic, crushed
    2 fresh red chilies, seeded and finely chopped
    1 tablespoon all-purpose flour
    1 teaspoon ground cumin
    1 teaspoon ground coriander (cilantro)
    2 tablespoons tomato paste
    14-ounce can peeled, chopped tomatoes
    1 1/4 cups beef broth
    salt and freshly ground black pepper

    1 can (14-ounce) red kidney beans, rinsed and drained
    1 large red bell pepper, seeded and diced
    1 1/4 cups sliced mushrooms

    Place the ground beef, onions, garlic, and chilies in a large, nonstick saucepan, and cook gently until browned all over, stirring frequently. Add the flour, spices, tomato paste, tomatoes, broth and seasoning and mix. Bring to the boil, stirring, then cover and simmer for 30 minutes, stirring occasionally.

    Add the kidney beans, bell pepper, and mushrooms, and stir to mix. Cover and simmer for a further 30 minutes, stirring occasionally. Serve with boiled brown rice.

    One serving equals: Calories 283...Protein 25.0 ... Carbohydrates 29.9 g...Total Fat 8.1g (3.1 g. sat.)... Sodium 0.6 g....Fiber 8.1g ++++ WWP: 6

 

 

 


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