For a high protein meal, try this chili recipe:
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
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.
Start 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
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.