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| Recipe: 30-Minute Chunky Beef and Corn Chili |
Servings: 8
Preparation Time: 15 min.
Cooking Time: 30 min.
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| Ingredients: |
- 2-1/4 tsp. chili powder
- 1/2 tsp. ground coriander
- 1/2 tsp. ground cumin
- 1/2 tsp. garlic powder
- 1/4 tsp. dried oregano
- 1/8 tsp. ground red pepper
- 1 Lbs. boneless beef for stew, cut into 1-0/1 inch cubes
- 2 tsp. vegetable oil
- 1 mediumonion\cooked, chopped
- 1-3/4 Lbs. canned plum tomatoes, undrained, coarsely chopped
- 1 cup frozen corn
- 1 Lbs. canned kidney or black beans, drained and rinsed
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| Cooking Directions: |
Combine first 6 ingredients in a bowl. Stir to mix well. Reserve half
of mixture. Sprinkle other half over beef cubes. Heat oil in a Dutch
oven over medium heat. Saute beef and onion 2-3 minutes. Season
with salt to taste, if desired. Add remaining ingredients and
reserved spice mixture. Bring to a boil. Reduce heat to medium low
and simmer, uncovered, 18-20 minutes. |
| |
| Per Serving:
calories 210, fat 8.7g, calories from fat 37%, protein 18.1g, cholesterol 45.2mg, dietary fiber 4.1g
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| Nutrients |
Exchanges |
| Calories |
210 |
Milk Exchanges |
0.0 |
| Protein |
18.1g |
Vegetable Exchanges |
1.4 |
| Carbohydrates |
19.4g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.1g |
Bread Exchanges |
0.8 |
| Sugar |
4.9g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.7g |
Lean Meat Exchanges |
1.9 |
| Saturated Fat |
3.3g |
Very Lean Meat/Protein Exchanges |
0.6 |
| Mono-unsaturated Fat |
3.4g |
Fat Exchanges |
0.2 |
| Poly-unsaturated Fat |
2.0g |
| % Calories from Fat |
37% |
|
|
| Cholesterol |
45.2mg |
| Sodium |
235.5mg |
| Vitamins |
Minerals |
| Vitamin A |
90.2IU |
Calcium |
60.4mg |
| Thiamin (B1) |
1.1mg |
Copper |
0.5mg |
| Riboflavin (B2) |
1.0mg |
Iron |
3.2mg |
| Niacin (B3) |
2.5mg |
Magnesium |
47.5mg |
| Vitamin B6 |
1.5mg |
Manganese |
0.4mg |
| Vitamin B12 |
1.1mcg |
Phosphorus |
200.9mg |
| Vitamin C |
16.9mg |
Potassium |
558.9mg |
| Vitamin E |
1.5IU |
Selenium |
1.9mcg |
| Folate |
48.3mcg |
Sodium |
235.5mg |
| Pantothenic Acid |
0.5mg |
Zinc |
5.0mg |
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