Description[]
Contributed by Healthy Recipes for Diabetic Friends Y-Group
Ingredients[]
- 1 pound (480 g) top sirloin, coarsely ground
- 1 medium white onion, 6 ounces (180 g), chopped
- 1 large clove garlic, minced
- 1 medium red bell pepper, 6 ounces (180 g), seeded and chopped
- 3 tablespoons (45 ml) good-quality chili powder
- ½ tablespoon (7.5 ml) ground cumin
- 1 teaspoon (5 ml) crushed dried oregano
- 1 14½-ounce (435 g) no salt added crushed tomatoes
- ½ cup (120 ml) low-sodium canned beef broth
Topping[]
- ½ cup (115 g) plain non-fat yogurt
- 2 tablespoons (30 ml) minced fresh cilantro
- 1 teaspoon (5 ml) good-quality chili powder
- ⅛ teaspoon (0.6 ml) cayenne pepper
Directions[]
- Put the ground sirloin in a dutch oven or large saucepan over medium heat.
- Cook, stirring, until beef is no longer pink.
- Drain off any fat or juices.
- Measure 2 tablespoons of the onion; set aside.
- Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes.
- Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
- Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
- Meanwhile, finely mince the reserved onion.
- Place in a small bowl and stir in remaining topping ingredients.
- Set aside.
- When chili is done, ladle into bowl and offer topping to spoon onto each serving.
Nutritional information[]
Per serving:
- 252 calories (26% calories from fat) | 31 g protein | 8 g total fat (3.0 g saturated fat) | 17 g carbohydrate | 4 g dietary fiber | 75 mg cholesterol | 147 mg sodium
- Diabetic exchanges: 3½ lean protein | 1 carbohydrate (3 vegetable)