SPICY BEAN CHILE
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3/4 pound extra lean ground beef
2 large onions
2 cloves garlic
4 cups red kidney beans, cooked
1 can tomatoes, stewed
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon oregano
1 teaspoon thyme
1 small can corn kernels
Heat oil and sauté chopped onions and crushed garlic in a large, non-stick pan. Remove the onions and garlic and set aside. Add the ground beef to the pan and heat for 5 minutes, crushing it with a wooden spoon. Drain excess oil and return the onions and garlic to the pan. Add the beans, tomatoes and seasonings and bring to a boil. Reduce the heat and simmer until the consistency is thick and creamy (about 20 to 30 minutes). Add corn and heat again for a few minutes. More chili powder or crushed red chili peppers may be added to taste.
Notes: Excellent source of Vitamin A, C, B6, B12, B1, Folacin, Niacin, Iron and Zinc.
Good source of Vitamin B2.
| Serves 6
Prep Time: 0:40
Total Calories 326
Protein 23g
Carbohydrate 37g
Fat 9g
Cholesterol 39mg
Dietary Fiber 11g
%Calories from Fat 25%
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