Chili:  ~1 cup serving size (makes 5 servings)

½ lb extra lean ground beef or ground chicken

2 tsp olive oil

10 cloves garlic, minced

6 scallions, thinly sliced

1 large green pepper

1-cup onions, chopped

2 cups mushrooms, sliced OR 2 cans mushrooms pieces &stems

1 tbsp chili powder

½ tsp salt

1 tbsp flour

½ tsp thyme

½ tsp oregano

½ tsp ground cumin

8oz can low sodium tomato sauce

½ cup low fat beef broth

22oz can white or red kidney beans, drained (optional)

You can also add any other veggies of your choice

1. In a large skillet, heat oil until hot (medium heat), add garlic, scallions and cook, stirring frequently until soft, about 2 minutes.
2. Add peppers, onions, mushrooms and jalapenos and cook until soft.
3. Stir the meat into the skillet, breaking it up with a spoon.
4. Sprinkle meat with chili powder, thyme, oregano, cumin and salt and cook until the meat is no longer pink.
5. Add tomato sauce, broth, and beans (optional) and bring to a boil.
6. Reduce to a simmer, cover and cook until the flavors are blended and the sauce is slightly thickened, about 7 – 10 minutes

For you: Serve with other chopped up veggies;

For the family: Serve with nacho chips, cracker, or over pasta or rice.
Nutrition Information per serving (5 servings)

Chili – no beans

w/1can red beans (~530g can)

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