Dash Diet Chili Recipes

DASH DIET CHILI

Steps:

• 1. Heat a large nonstick skillet over medium-high heat. Add ground beef (I used ground turkey breast). Cook 3-5 min.
• 2. ADD peppers, onions, and garlic. (I omitted the peppers and used dried garlic flakes; add garlic with liquids).Cook an additional 5 min on med heat, until the onions are translucent and soft. *You do not want the garlic to brown it will be bitter.*
• 3. Add tomatoes, beans and seasonings. Mix well; simmer 5 min and add remaining veggies. I added 1/4 tsp of ground Cumin and used frozen tomatoes from my garden last summer. I added 2 C of water and 2 Tbs of tomato paste. I did add the corn;but not the Calif mix (that just would not be chili for me):0)
• 4. Simmer 30-60 min. Serves 12: 1 C Servings You may use any combo of veggies an interesting suggestion was sweet potato chunks??? Fresh or frozen is best; rinse and drain all canned veggies to reduce the sodium levels. Serve with low fat cheese and baked tortilla strips.
• 5. Original Recipe Nutrition facts: 204 Calories; 13 g Protein; 7 g Fat; 26 mg Cholstrol; 7 g Fiber; 379 mg Sodium; 583 mg Potassium; 24 g Carbs