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| Recipe: Weeknight Chili |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 25 min.
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| Ingredients: |
- 1 Lbs. lean ground beef or turkey
- 1 Lbs. canned red kidney beans, undrained
- 1 cup tomato sauce
- 1 Tbs. white vinegar
- 2 Tbs. chili powder
- 2 Tbs. minced onion
- 1/4 tsp. garlic salt
- 1 tsp. sugar
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| Cooking Directions: |
Cook ground meat 4-5 minutes in a heavy non-reactive saucepan over medium high heat, or until no longer pink, stirring frequently. Drain excess fat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer 20 minutes, stirring occasionally. |
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| Per Serving:
calories 320, fat 11.1g, calories from fat 31%, protein 30.3g, cholesterol 41.3mg, dietary fiber 5.9g
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| Nutrients |
Exchanges |
| Calories |
320 |
Milk Exchanges |
0.0 |
| Protein |
30.3g |
Vegetable Exchanges |
1.4 |
| Carbohydrates |
25.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
5.9g |
Bread Exchanges |
0.9 |
| Sugar |
5.4g |
Other Carbohydrates/Sugar Exchanges |
0.1 |
| Fat Total |
11.1g |
Lean Meat Exchanges |
3.3 |
| Saturated Fat |
4.8g |
Very Lean Meat/Protein Exchanges |
1.1 |
| Mono-unsaturated Fat |
5.0g |
Fat Exchanges |
0.2 |
| Poly-unsaturated Fat |
1.3g |
| % Calories from Fat |
31% |
|
|
| Cholesterol |
41.3mg |
| Sodium |
696.9mg |
| Vitamins |
Minerals |
| Vitamin A |
191.6IU |
Calcium |
62.7mg |
| Thiamin (B1) |
1.3mg |
Copper |
1.2mg |
| Riboflavin (B2) |
1.5mg |
Iron |
4.9mg |
| Niacin (B3) |
7.2mg |
Magnesium |
76.9mg |
| Vitamin B6 |
1.2mg |
Manganese |
0.5mg |
| Vitamin B12 |
2.6mcg |
Phosphorus |
321.5mg |
| Vitamin C |
13.3mg |
Potassium |
963.9mg |
| Vitamin E |
2.0IU |
Selenium |
2.8mcg |
| Folate |
71.8mcg |
Sodium |
696.9mg |
| Pantothenic Acid |
0.8mg |
Zinc |
6.0mg |
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