Wednesday, February 5, 2014

Beefy Black Bean Chili for 7 Weight Watchers Points


This is not a Family Favortie, but 3 of the 5 of us do love it.  The positive to something not being a Family Favorite is that I can store leftovers for Fast Grabs for myself and just KNOW the points value of it.

Mr. F actually requested I make up a double batch this time he loves it so much.  The Fact that he liked it so much in the past meant I would Frequently go for a Fast Grab leftover only to discover he had taken it to work for lunch!  That caused me some hardship trying to Figure out what to replace it with last minute. 

Ingredients: 

2 tsp. olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 Tbsp. chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano
1 lb. lean ground beef (10% or less fat)
2 (14-1/2-oz.) cans stewed tomatoes* (see Quick Tip below)
1 (19 oz.) can black beans, rinsed and drained
1 (14-1/2 oz.) can no-salt-added corn kernels, drained
1 large ripe tomato, chopped
1/4 ripe avocado, finely chopped*
32 baked tortilla chips

Quick Tip:  I chop the whole stewed tomatoes, but to save time, I discovered that you can use pre-diced stewed tomatoes.  The quantity in 1 can is enough, but you can judge the quantity you wish to add into this dish yourself as to whether or not you would want to add 2 cans of pre-diced, stewed tomatoes.  I also freeze my quartered avocados, pull out a piece about an hour before dinner, and then dice over top of the dish.


Instructions:

Heat the oil in a large nonstick skillet over medium heat, then add the onion.  Saute until softened, 3-5 minutes.  Add the garlic, chili powder, cumin, and oregano.  Saute, stirring constantly, 1 minute longer.  Add the beef and brown, breaking it apart about 5 minutes.

Stir in the stewed tomatoes (I chop the whole stewed tomatoes or buy pre-chopped and used only 1 can).  Add the beans and corn as well.  Simmer, uncovered, stirring occasionally, until the flavors are blended, about 20 minutes.  Serve with the tomato, avocado, and tortilla chips.

Optional garnishes:  Chopped red onions or scallions, cilantro.  You can serve as listed here, or serve over rice as well.  Just figure out your points for the addition of the rice. 

Points:  7
Yield: 6 (approximate 1-1/3 c.) servings

346 calories, 10 g total fat, 43 mg cholesterol, 448 mg sodium 42 g total carbohydrate, 9 g dietary fiber, 26 g protein, 101 mg calcium


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