Thursday, February 15, 2007
CON QUESO BEAN DIP
Add some ground turkey to the mix, and no one will ever know you just saved your diners 5 to 10 fat grams per dish. Shredded chicken in chili can be used with great success. You can add a variety of beans and drop the meat if you prefer vegetarian chili. Serve with an assortment of toppings for your guests to add: a.. chopped scallions b.. shredded low fat cheddar cheese c.. chopped fresh tomatoes or salsa d.. low fat sour cream e.. chopped black olives Add crunchy tortilla chips (try the baked kind) or warm whole wheat bread. This recipe serves 6 to 8, and you could double it for a crowd. Leftovers are even better. Ingredients a.. ½ pound ground chuck, or 93 percent lean ground beef b.. ½ pound ground turkey c.. 1 cup chopped onion d.. ½ cup chopped green pepper e.. 2 cloves garlic f.. 1 can (14.5 ounce) whole tomatoes, undrained and chopped g.. 1 can (10 ounce) red kidney beans or pinto beans h.. 1½ cups tomato juice or 1 can tomato paste i.. 1 teaspoon ground coriander j.. ½ teaspoon ground cumin k.. 1 Tablespoon chili powder l.. ¼ teaspoon salt m.. ¼ teaspoon pepper n.. 1/8 teaspoon ground red pepper o.. ½ cup green chile salsa Directions In large pot, cook ground meat mixture until crumbled and browned. Remove and drain. Sauté garlic, onion and green pepper in cooking spray until tender. Return meat to pan. Add beans and remaining ingredients. Bring to a boil briefly, and then let simmer, stirring occasionally. Chili becomes more flavorful as it simmers. Season with chili sauce if you want a sweet chili. ---------------- CON QUESO BEAN DIP Yield: 20 servings (2 tablespoons each) INGREDIENTS - 1 (15-1/2 ounce) can low-sodium or regular light red kidney beans, rinsed and well drained - 3/4 cup mild or medium salsa - 1 teaspoon chili powder - 1 teaspoon cumin - 1/8 teaspoon salt, or to taste (optional) - 1 cup shredded reduced-fat Cheddar cheese - 1/2 cup fat-free sour cream - 2 tablespoons chopped chives or green onions DIRECTIONS In a 1-quart microwave-safe casserole, mash the beans with a fork. Stir in the salsa, chili powder, cumin, and salt (if desired). Stir to mix well. Stir in the cheese. Cover with the casserole lid, and microwave on high power for 3 to 4 minutes until heated through. Remove from microwave. Stir to mix in the melted cheese. Spread the sour cream on top. Sprinkle with the chives. Serve warm with fat-free tortilla chips. Cover and refrigerate leftovers, which will keep 3 to 4 days. Nutritional Information Per Serving (2 tablespoons): Calories: 44, Fat: 1 g, Cholesterol: 4 mg, Sodium: 86 mg, Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 3 g Diabetic Exchanges: 1/2 Starch ------------------ |
