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后挡板辣椒

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后挡板辣椒

This family favorite is brimming with goodness 和 cooks in only about 30 minutes. Ladle it up 和 let everyone personalize it with their choice of toppings.

成分

份   4  

辣椒

  • 烹饪喷雾
  • 1 pound extra-lean ground beef OR
  • 1 pound skinless ground turkey breast or chicken breast
  • 1个中等大小的洋葱，切碎
  • 1 medium green bell pepper, chopped
  • 1 medium fresh jalapeño, seeds 和 ribs discarded, chopped (optional)
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 4 medium garlic cloves, minced OR
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon ground cori和er
  • 1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed 和 drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 3/4 cup salsa (lowest sodium available)

配菜

  • 1/2 medium avocado, thinly sliced (optional)
  • 1/2 cup chopped green onions (optional)
  • 1/4 cup fat-free or 低脂 shredded cheddar cheese (optional)
  • 1/4 cup fat-free or 低脂 sour cream (optional) OR
  • 1/4 cup fat-free Greek yogurt (optional)
  • 1/4 cup fresh chopped cilantro (optional)

方向

提示: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Cook the beef 和 onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn 和 break up the beef.
  2. Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, 和 cori和er. Cook for 5 minutes, stirring occasionally.
  3. Stir in the remaining chili ingredients. 煮至沸腾. Reduce the heat 和 simmer, covered, for 20 minutes.
  4. Ladle the chili into large mugs or soup bowls. 上面放上配菜.

提示: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.

营养成分

后挡板辣椒
卡路里卡路里
每份297
蛋白质蛋白质
每份31克
纤维纤维
每份7克
每份成本每份成本
$3.44

营养成分

卡路里 297
总脂肪 6.0 g
饱和脂肪 2.5 g
反式脂肪 0.5 g
多不饱和脂肪 0.5 g
不饱和脂肪 2.5 g
胆固醇 62 mg
钠 288 mg
总碳水化合物 29 g
膳食纤维 7 g
糖 8 g
蛋白质 31 g

饮食交流
1 starch, 3 1/2 lean meat, 3 vegetable

 
This family favorite is brimming with goodness 和 cooks in only about 30 minutes. Ladle it up 和 let everyone personalize it with their choice of toppings.

营养成分

后挡板辣椒
卡路里卡路里
每份297
蛋白质蛋白质
每份31克
纤维纤维
每份7克
每份成本每份成本
$3.44
×
卡路里 297
总脂肪 6.0 g
饱和脂肪 2.5 g
反式脂肪 0.5 g
多不饱和脂肪 0.5 g
不饱和脂肪 2.5 g
胆固醇 62 mg
钠 288 mg
总碳水化合物 29 g
膳食纤维 7 g
糖 8 g
蛋白质 31 g

饮食交流
1 starch, 3 1/2 lean meat, 3 vegetable

成分

份   4  

辣椒

  • 烹饪喷雾
  • 1 pound extra-lean ground beef OR
  • 1 pound skinless ground turkey breast or chicken breast
  • 1个中等大小的洋葱，切碎
  • 1 medium green bell pepper, chopped
  • 1 medium fresh jalapeño, seeds 和 ribs discarded, chopped (optional)
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 4 medium garlic cloves, minced OR
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon ground cori和er
  • 1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed 和 drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 3/4 cup salsa (lowest sodium available)

配菜

  • 1/2 medium avocado, thinly sliced (optional)
  • 1/2 cup chopped green onions (optional)
  • 1/4 cup fat-free or 低脂 shredded cheddar cheese (optional)
  • 1/4 cup fat-free or 低脂 sour cream (optional) OR
  • 1/4 cup fat-free Greek yogurt (optional)
  • 1/4 cup fresh chopped cilantro (optional)

方向

提示: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Cook the beef 和 onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn 和 break up the beef.
  2. Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, 和 cori和er. Cook for 5 minutes, stirring occasionally.
  3. Stir in the remaining chili ingredients. 煮至沸腾. Reduce the heat 和 simmer, covered, for 20 minutes.
  4. Ladle the chili into large mugs or soup bowls. 上面放上配菜.

提示: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.
 

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