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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 236.9
  • Total Fat: 2.6 g
  • Cholesterol: 28.0 mg
  • Sodium: 143.0 mg
  • Total Carbs: 32.4 g
  • Dietary Fiber: 9.8 g
  • Protein: 20.7 g

View full nutritional breakdown of Chili (DASH), S=237 cal/cup calories by ingredient
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Chili (DASH), S=237 cal/cup

Submitted by: CARIKE3
Chili (DASH), S=237 cal/cup

Introduction

Adapted DASH recipe from Mayo Clinic. I added in more veggies and spices. Serve with a sprinkle of cheese and sliced green onion. (cheese not counted in calories)
Makes 10, 1 cup servings.
Adapted DASH recipe from Mayo Clinic. I added in more veggies and spices. Serve with a sprinkle of cheese and sliced green onion. (cheese not counted in calories)
Makes 10, 1 cup servings.

Number of Servings: 10

Ingredients

    1 pound extra lean ground beef 96/4
    1 cup chopped onion
    1 cup chopped celery
    1 large carrot ground up in food processor
    1 green pepper chopped
    1 small zucchini (7 inches) chopped
    1 jalapeno pepper seeded and minced (optional) USE GLOVES.
    2 cups, 15 oz unsalted canned crushed tomatoes Dei Fratelli
    1 30-oz can light red kidney beans, rinse out salt
    1 15 oz can black beans, rinse out salt
    1 tsp sugar (I used Stevia)
    1-1/2 TBS chili powder or to taste
    2 cloves garlic (or more)
    1tsp oregano
    2 tsps cumin
    2 cups water (or as desired)
    1 10-oz bag of frozen spinach (used all except 1/4 cup)

Directions

Add ground beef, 1/4 cup water, and onions to a soup pot and cook until meat is not pink and onions are translucent. Add celery, carrot, green pepper, zucchini, and jalapeno pepper

Add tomatoes, kidney and black beans, Stevia, cumin, and chili powder. Cover and cook for 10 minutes, stirring frequently to blend flavors. Add water and cook until beans are soft, at least another 10 minutes. Add greens, if you wish and cook for 5 minutes more.)

Makes 10, 1 cup servings.

Number of Servings: 10

Recipe submitted by SparkPeople user CARIKE3.






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