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Simple Cooking with Heart - American Heart Association - Valley News Live - KVLY/KXJB - Fargo/Grand Forks

Simple Cooking with Heart - American Heart Association

Tailgate Chili

4 Servings

1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium jalapeno, chopped (optional, only if you like spicy chili)
2 teaspoons minced garlic from the jar or 4 cloves minced
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon ground coriander
1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained
1 (14.5 oz) can  no-salt-added or low-sodium diced tomatoes, undrained 
3/4 cup jarred salsa (lowest sodium available)

  1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan.
  2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
  3. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
  4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

TIP: if you want 5-alarm chili, add 1 teaspoon Cheyenne pepper

Per serving:

Calories 297
Total Fat  6.0 g
Saturated Fat  2.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat  2.5 g
Cholesterol 62 mg
Sodium  288 mg
Carbohydrates 29 g
Fiber 7 g
Sugars 8 g
Protein 31 g

Dietary Exchanges:  1 starch, 3 vegetable, 3  1/2 lean meat

 

 

Black Bean Salad/Salsa

6 servings

1 15.5-ounce can no-salt-added or low-sodium black beans, drained
1 15-ounce can no-salt added or low-sodium kernel corn, drained or ¾ cup frozen corn, thawed
1 medium red bell pepper or 1 tomato diced
1/2 cup red onion, diced
1 teaspoon minced garlic from jar
2 tablespoon chopped cilantro
2 tablespoons cider vinegar
3 teaspoons extra virgin olive oil
Juice of 1 lime

Toss all together, chill at least one hour.

TIP: Serve this as a side salad to a meal or warm in microwave and use as a filling for tacos!

Per serving:

Calories  142
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 11 mg
Carbohydrates 26 g
Fiber 5 g
Sugars 6 g
Protein 6 g

Dietary Exchanges:  1  1/2 starch,  1/2 fat

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