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Anyone know a good low fat Chili Recipe?
If so, please post.. thanks!!
Mon. Apr 2, 10:35am
Really the fat in chili comes from the meat and broth, and since most cuts of beef contain more fat than I'd like - I use chicken. However this recipe could very likely be adapted to use some of the leaner cuts of beef instead. It does call for sauteeing the onion in olive oil, but you could use a bit of chicken broth in a non-stick skillet instead.
32 oz (4 cups) of cubed, boneless, skinless chicken breast
2 cans white beans
1 lg can tomatillos (I puree these, but could use 6-8 fresh chopped ones)
1 med-lg sweet onion, chopped
1 4 oz can green chilis
1 4 oz can jalapenos (use half for medium chili and none for mild)
32 oz chicken broth (low fat - low sodium)
2 tsp crushed garlic
1 tsp cumin
1 tsp cayenne pepper
* Sautee onion at high heat in 2 tsp olive oil in heavy-bottomed stock pot or dutch oven until translucent and soft (2-3 minutes)
* Add spices, beans, chili's, tomatillos, chicken and broth
* Bring to a boil, then simmer for 15 minutes stirring at ~5 min intervals
Serve (makes 8 1-cup servings)
note: this is not terribly thick so far as chili goes, but you could add a can of condensed lowfat cream of chicken as a thickener if desired. As it is - this recipe could also be considered a spicy chicken, bean & tomatillo soup. The lean protein and fiber in this dish makes it very satisfying and it really sticks with you!
Monday, April 02, 2007, 11:34 AM
3 Amigos Chili
1 T olive oil
1 small onion
1 lb ground turkey breast
1 can diced tomatoes and green chilis
1 can garbanzos beans, drained
1 can black beans, drained
1 can kidney beans, drained
1 can low sodium chicken broth
1/4 tsp salt
1/4 tsp cumin
1/8 tsp cinnamon
hot sauce to taste
Heat oil on medium low. Add onion and saute until soft. Add turkey and brown. Add tomatoes with juice, beans, broth, and spices. Stir and bring to a boil, then reduce heat and simmer 20 minutes.
Serves 6 (a serving a cup??)
293 calories, 31 g protein, 11 g fiber, 5 g fat (0 g saturated)
Monday, April 02, 2007, 2:54 PM
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