Thursday, February 6, 2014
Keep a tube of tomato paste on hand for recipes that call for a small amount. Liquid is always tricky in a recipe. If too much simmers away, add more water. If the chili is too soupy, cook it a little longer. Serves 6.
2 tsp canola oil
1/2 lb ground lean beef
1 cup diced onion
1 cup diagonally sliced carrots
1 cup diced celery
1 (15.5-oz) can small red beans, rinsed, and drained
3 cups (1/2-inch) diced peeled sweet potato
2 (14.5-oz) cans diced tomatoes
3 cups water
1 T chili powder, or to taste
1 T tomato paste
1 tsp roasted ground cumin
1 tsp dried oregano
Salt and pepper to taste
Shredded reduced-fat sharp cheddar cheese and chopped fresh cilantro, optional garnish
1. Heat oil in Dutch oven or large pot over medium-high heat
2. Crumble beef into pot; cook, stirring to break up pieces, until browned. Drain off fat. Add onion, carrots, and celery. Cook six minutes or until onion is softened, mixing occasionally.
3. Add beans, sweet potato, undrained tomatoes, water, chili powder, tomato paste, cumin, oregano, salt, and pepper; mix to combine. Bring to a simmer; reduce heat, and simmer for 30 minutes or until potato is tender. Stir occasionally.
4. Serve, garnished with cheese and cilantro, if desired.
Total fat: 4 g;
Sat fat: 1 g;
Trans fat: 0 g;
Cholesterol: 23 mg;
Sodium: 433 mg;
Total carbohydrate: 39 g;
Dietary fiber: 11 g;
Sugars: 10 g;
Protein: 16 g