Diabetic: Soulful Chili

On a cold winter day, nothing warms the soul more than a pot of hearty chili.

Ingredients:

  • 2 tsp canola oil
  • 2 medium onions, chopped
  • 2 cloves garlic, minced
  • 1 green bell pepper, seeded and chopped
  • 2 lb lean ground beef
  • 2 1/2 cups cooked kidney beans (either)
  • 1 16 oz kidney beans, rinsed and drained (either)
  • 6 oz tomato paste
  • 1 tsp or cube reduced-sodium beef boullion powder
  • 1 Tbsp Worcestershire sauce
  • 1 tsp dry mustard
  • Red pepper flakes, to taste
  • 3 Tbsp chili powder
  • Salt to taste (optional)
  • Pepper to taste (optional)
  • 2 cups water

Instructions:

  1. Heat the oil in a large soup pot and saute the onions, garlic, and bell pepper for 5 minutes
  2. Stir in the beef and cook until done.
  3. Add the remaining ingredients, cover and simmer for 20 minutes

Nutritional Facts:

  • Amount per serving (8 total)
  • Calories: 352
  • Fat: 17g
  • Carbs: 71g
  • Protein: 23g