Skillet Chili with Cheese Dumplings
Source of Recipe
Healthy Exchanges
Recipe Introduction
From Humble Hamburger to Majestic Meals, p. 52
List of Ingredients
8 ounces extra-lean ground sirloin beef or turkey breast
� cup chopped onion
1 (8-ounce) can Bush's kidney beans, rinsed and drained
1 (10 3/4-ounce) can Campbells Healthy Request Tomato Soup
1 cup water
1 teaspoon JO's Chili Seasoning or any chili seasoning
� cup Bisquick Heart Smart Baking Mix
� cup fat-free milk
1 teaspoon dried parsley flakes
1/3 cup shredded Kraft reduced-fat Cheddar cheese Recipe
In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in kidney beans. Add tomato soup, water, and JO's Chili Seasoning. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 5 minutes. Meanwhile in a medium bowl, combine baking mix, milk and parsley flakes. Stir in Cheddar cheese. Drop batter by tablespoonful into hot chili to form 4 dumplings. Cover and continue to simmer for 10 minutes or until dumplings are done. For each serving, place 1 dumpling on a plate and spoon a full � cup chili sauce over top.
Serves 4 � Each serving equals:
262 Calories, 6 gm Fat, 17 gm Protein, 35 gm Carbohydrate, 614 mg Sodium, 167 mg Calcium, 3 gm Fiber
Diabetic Exchanges: 2� Meat, 2 Starch/Carbohydrate
Carb Choices: 2
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