HEALTHY CHILI CON CARNE

For a high protein meal, try this chili recipe:   

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Healthy Chili Con Carne
By Terri Byars

2 pounds – Extra Lean ground beef (96/4)
2 small onions, finely chopped
2 green bell peppers, finely chopped
2 cans chopped green chile peppers
4 cans – Bush’s mild Chili Beans (For lower sodium, use low sodium kidney beans)  
4 cans – petite diced tomatoes
1 pound frozen corn
Garlic Powder
Chile Powder
Mrs. Dash Southwest Chipotle Seasoning blend
Worcestershire sauce (optional – high in sodium)

Cook ground beef, onions and peppers in a skillet until beef is browned and vegetables are tender.
While beef is browning open canned chiles, beans, and tomatoes and add to a soup pot.
Add cooked beef mixture and spices; bring to a boil and lower heat to simmer for 30 minutes. Sometimes I add corn for color.  If using corn, add during the last 5 minutes of cooking.  
Note:  I don’t measure the spices, I just pour until it looks good. I am pretty generous with the spices since I try to make mine low sodium.  If it still tastes bland, I add some Worcestershire sauce which adds sodium. 

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Hearty Vegetable Chicken Soup

Eat well, live wellStart the year healthy with this hearty Vegetable Chicken Soup:

Good for cold days of winter.

 Hearty Vegetable Chicken Soup

Chicken breast, 1½   pounds boiled in just enough water to cover chicken

(This water is kept and used for stock/broth)

Celery – one bunch

Onions – 2

Bell peppers – 5 (various colors)

Carrots – 12 oz. shredded

Mushrooms – 8 ounces sliced or button size

Green Chilies – 7 oz. can

Green beans, one pound frozen

2 cans black beans

2 cans pinto beans

2 cans tomatoes

Corn, one pound frozen

Peas, one pound frozen

Garlic powder

Italian seasoning

Additional herbs and Seasoning as desired

Combine all ingredients except corn and peas in a 6 quart – sized soup pot.

Cook until all vegetables are tender, about 1½ to 2 hours.  (Celery usually takes longest).

There is not very much liquid to start.  Liquid will increase as the soup cooks. 

This is meant to be a thick, hearty soup.

Stir often to keep from burning on the bottom.

Add Corn and Peas the last five minutes.  Peas get mushy if cooked too long.

Spice to taste.