Chili Soup
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
14 1/2 |
ounces |
no salt added stewed tomatoes -- drained and diced |
|
32 |
ounces |
low sodium beef broth |
|
1 |
small |
onion -- diced small |
|
16 |
ounces |
fat-free refried beans |
|
16 |
ounces |
low sodium kidney beans -- drained and rinsed |
|
1 |
tablespoon |
chili powder |
|
1/2 |
teaspoon |
cumin powder |
|
1/2 |
teaspoon |
dried oregano |
|
1 |
pound |
extra lean ground beef |
|
8 |
ounces |
no salt added tomato sauce |
|
1 |
tablespoon |
Worcestershire sauce |
|
4 |
ounces |
green chilies -- diced |
|
1 |
teaspoon |
seasoned salt |
|
1/2 |
teaspoon |
seasoned pepper |
|
1/2 |
teaspoon |
marjoram |
|
1/2 |
teaspoon |
thyme |
|
1 |
tablespoon |
balsamic vinegar |
|
6 |
ounces |
no salt added tomato paste |
| Brown the ground beef in a saucepan. Drain fat. Add rest of ingredients and heat to boiling. Reduce heat and simmer for 30 minutes. You can put everything in a crockpot and cook on LOW for 6 to 8 hours or HIGH 3 to 4 hours. You don't have to brown the meat first. Makes 10 servings. |
| Per Serving: 242 Calories; 8g Fat (30.2% calories from fat); 18g Protein; 25g Carbohydrate; 6g Dietary Fiber; 31mg Cholesterol; 470mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. |