rivercrow

We bought a new recipe book last night, Fix-It and Forget-It Lightly by Phyllis Pellman Good.

I made the “Slow-Cooked Chili,” on page 176. I amended the recipe some. I added a couple diced carrots and a can of corn and left out the salt (plenty of salt in the chili powder, I figure). The recipe calls for two medium-sized onions; I used two large onions.
Makes 10 servings
(Ideal slow-cooker size: 5-quart)

2 lbs extra-lean ground beef
2 16-oz cans kidney beans, rinsed and drained
2 14.5-oz cans low-sodium diced tomatoes, undrained
8-oz. can low-sodium tomato sauce
2 medium-sized onions, chopped
1 green bell pepper, chopped
2 garlic cloves, minced
2 Tbs. chili powder
2 tsp. black pepper
shredded low-fat cheddar cheese, optional

1. Brown beef in nonstick skillet (or microwave strainer).
2. Place in slow cooker.
3. Add all ingredients, except cheese.
4. Cover. Cook on high 4 hours or on low 8-10 hours.
5. Garnish individual servings with cheese if desired.

Per serving as written (not with my amendments):

• 270 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0g trans)
• 35mg cholesterol
• 1220mg sodium
• 22g total carbohydrate (6g fiber, 6g sugar)
• 25g protein
• 25%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 20%DV iron

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