Heart Healthy Recipes

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[#4e3124][size 2][size 4]C[/size]HILI [size 4]C[/size]ON [size 4]C[/size]ARNE
Serves 8[/size][/#4e3124] [font "Times"]1 cup dried pinto or kidney beans

3 cups water

1 tablespoon acceptable vegetable oil

2 cups chopped onion

1 green bell pepper, chopped

1 pound lean ground beef

2 cups chopped tomatoes

1 6-ounce can no-salt-added tomato paste

3/4 cup water

2 to 3 tablespoons chili powder

1 tablespoon cider vinegar

1 to 2 teaspoons minced garlic

1 teaspoon oregano

1 teaspoon cumin

1/2 teaspoon freshly ground black pepper

1 bay leaf
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[font "Times"]Place beans and 3 cups of water in saucepan. Bring to boil and cook for 2 minutes. Do not drain. Set aside for 1 hour. Return beans to heat, adding water to cover if necessary. Simmer for 1 hour, or until beans are tender.

Drain and set aside.

Heat oil in a large, deep skillet, Dutch oven or stockpot over medium-high heat. Add onion and bell pepper. Cook until onion is transparent. Add meat and brown. Pour off all fat. Add beans and remaining ingredients. Bring to a boil, reduce heat and simmer 1 1/2 hours, stirring occasionally. Remove bay leaf before serving.
Variation: Vegetarian Chili

For a vegetarian entree or side dish, omit meat.
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[font "Times"]Calories: 229[/font]
[font "Times"]Protein: 18 g[/font]
[font "Times"]Carbohydrates: 20 g[/font]
[font "Times"]Total Fat: 9 g[/font]
[font "Times"]Saturated Fat: 3 g[/font]
[font "Times"]Polyunsaturated Fat: 2 g[/font]
[font "Times"]Monounsaturated Fat: 3 g[/font]
[font "Times"]Cholesterol: 40 mg[/font]
[font "Times"]Sodium: 71 mg[/font]