[blindweightwatcher] Low Fat Three Bean Crockpot Chili
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Mon, 19 Jan 2009 07:10:17 -0600
Low Fat Three Bean Crockpot Chili
Fiona Haynes
Enjoy this three-bean crockpot chili with a chunk of corn bread or a little
whole grain rice.
Prep Time: 15 minutes
Cook Time: 8 hours,
Ingredients:
list of 10 items
. 1 large onion, chopped
. 2 large carrots, diced
. 3/4 pound extra-lean ground beef
. 1 tbsp chili powder
. 2 tsp cumin powder
. 1 15-ounce can reduced-sodium kidney beans, drained and rinsed
. 1 15-ounce can reduced black beans, drained and rinsed
. 1 15-ounce can reduced-sodium pinto beans, drained and rinsed
. 1 4-ounce can diced jalapeno peppers, drained
. 1 28-ounce can crushed tomatoes
list end
Preparation:
Coat the inside of a 4-5-quart crockpot with nonstick cooking spray. Place
chopped onions and carrots at the bottom of the crockpot. Brown ground beef in
a skillet sprayed with nonstick cooking spray. Sprinkle chili powder and cumin
into skillet. Remove spiced ground beef with slotted spoon and place on
top of vegetables in crockpot. Add kidney beans, black beans, and pinto beans,
jalapeno peppers and crushed tomatoes. Cook on low for 6-8 hours.
Serves 8
Per Serving: Calories 263, Calories from Fat 30, total Fat 3.4g (sat 1.3g),
Cholesterol 26mg, Sodium 476mg, Carbohydrate 38.7g, Fiber 11.7g, Protein 19.6g
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