DASH DIET CHILI
I'm trying the DASH Diet my Dr recommended. This is the first recipe I've made. I did make a few minor changes due to personal taste and what I had on hand, I don't think it really changed it that much. I will post the recipe as is and note my changes along the way in ().
Provided by Joey Wolf
Categories Chili
Time 1h20m
Number Of Ingredients 11
Steps:
- 1. Heat a large nonstick skillet over medium-high heat. Add ground beef (I used ground turkey breast). Cook 3-5 min.
- 2. ADD peppers, onions, and garlic. (I omitted the peppers and used dried garlic flakes; add garlic with liquids).Cook an additional 5 min on med heat, until the onions are translucent and soft. *You do not want the garlic to brown it will be bitter.*
- 3. Add tomatoes, beans and seasonings. Mix well; simmer 5 min and add remaining veggies. I added 1/4 tsp of ground Cumin and used frozen tomatoes from my garden last summer. I added 2 C of water and 2 Tbs of tomato paste. I did add the corn;but not the Calif mix (that just would not be chili for me):0)
- 4. Simmer 30-60 min. Serves 12: 1 C Servings You may use any combo of veggies an interesting suggestion was sweet potato chunks??? Fresh or frozen is best; rinse and drain all canned veggies to reduce the sodium levels. Serve with low fat cheese and baked tortilla strips.
- 5. Original Recipe Nutrition facts: 204 Calories; 13 g Protein; 7 g Fat; 26 mg Cholstrol; 7 g Fiber; 379 mg Sodium; 583 mg Potassium; 24 g Carbs
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