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FRANK'S HEALTHY AND GOOD FOR YOU CHILI
ingredients
3/4 lb. ground sirloin
1 c. chopped onions
1/2 c. chopped green pepper
2 cloves garlic
1 (16 oz.) can tomatoes, undrained but cut up
1 (8 oz.) can tomato sauce
1 to 3 jalapeno peppers, diced
1 (16 oz.) can dark red kidney beans, drained
3 tsp. chili powder
1/2 tsp. dried basil, crushed
1/4 tsp. salt
1/4 tsp. black pepper
1/2 tsp. beef seasoning
1/2 tsp. ground cumin
acini de pepe pasta, cooked al dente
fat-free crackers
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preparation
First, take a 4-quart nonstick Dutch oven and fry down the ground sirloin, the onions, the bell pepper and the garlic until the beef is browned and the vegetables are wilted. Because you're not adding any fats or oils to the pot, and because you're using only the renderings from the ground sirloin, I suggest you do this over a medium heat so that the pot doesn't burn. It's also a good idea to stir the mixture all the while it's cooking, too. Next, stir in the tomatoes, the tomato sauce, the jalapeno peppers and the beans and blend everything together well. Now still over medium heat, bring the mixture to a moderate bubble. Then, one ingredient at a time, toss in the chili powder, basil, salt, black pepper, beef seasoning and cumin and stir everything together once again. All that's left is to reduce the heat to "low" and simmer the chili for about 30 minutes, stirring occasionally. It is best served piping hot in deep bowls, alongside a stack of fat-free crackers. For a more hearty dish, it can be spooned over a bowl of acini de pepe pasta cooked al dente. |
Chef's Notes: preparation
1. To make a really spicy chili, substitute Ro-Tel tomatoes with diced chilies for the regular whole tomatoes. 2. To really cut back on the fat, even though sirloin will render out very little of it, drain the beef and vegetable mixture in a colander after you brown it. 3. Acini de pepe pasta is tiny little pieces of pasta usually used in soups. It is available at most good supermarkets. 4. Based on 4 servings per recipe without the pasta, this chili contains 450 calories, 51 grams of carbohydrates, 11 grams of fat, 52 milligrams of cholesterol and 821 milligrams of sodium per serving. |
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