Charlene's Recipe

Throw and go chili

Category: for the heart

Serves 4: about 1 1/ 4 cup per serving

Vegetable oil spray
12 oz lean ground beef
1 (16 oz) can no salt added dark red kidney beans, rinsed and drained
1 (14.5 oz) can diced tomatoes with onions, celery and bell peppers
12 oz frozen bell pepper stir fry mix (bell peppers and onions)
1 Tbsp chili powder
1/ 2 tsp instant coffee granules
1 tsp ground cumin
1 /2 tsp sugar
1/ 4 tsp salt
1 /4 cup fat free or light sour cream (optional)

Heat a 12 inch skillet over medium high heat. Remove from heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook beef for 3 minutes or until browned, stirring frequently. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Wipe skillet with paper towels. Return beef to skillet. Increase heat to high.
Stir in beans, tomatoes, bell peppers, chili powder, coffee granules, cumin and sugar. Bring to a boil over medium high heat. Reduce heat and simmer, covered for 30 minutes.
Stir in salt. Let stand for 10 minutes to absorb flavors.
To serve, ladle chili into bowls. Top each serving with a dollop of sour cream.

Calories: 259
total fat 3.5g
saturated fat 1g
polyunsaturated fat 0.5g
monounsaturated fat: 1.5g
carbohydrates 32g
sugar 11g
fiber 7g
cholesterol 38 mg
protein 24 g
sodium 601 mg