Lone Star Corn Chili
This one gets Cliff's vote of approval. He loves a thick chili and when I added corn (that four-letter vegetable men love), he promptly declared it a winner!
Serves 4 (1 1/2 cups)
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
2 cups (one 16-ounce can) tomatoes, coarsley chopped and undrained
2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 1/2 cups frozen whole kernel corn
1 1/2 teaspoons JO's Chili Seasoning
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Chedder cheese
In a large sauce pan sprayed with olive oil-flavored cooking spray, brown meat, onion, and green pepper. Stir in undrained tomatoes and tomato juice. Add corn and JO's Chili Seasoning. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes. When serving, evenly sprinkle about 1 1/2 tablespoons Cheddar cheese over top of each bowl.
HINT: Substitute any reputable brand for JO's Chili Seasoning.
Each serving equals:
HE: 2 1/2 Vegetable, 2 Protein, 3/4 Bread
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223 Calories, 7gm Fat, 16gm Protein, 24gm Carbohydrate,
354gm Sodium, 118mg Calcium, 4gm Fiber
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DIABETIC: 2 Vegetable, 2 Meat, 1 Starch
"Healthy Exchanges Food Newsletter, October 1997, pg. 1."
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