营养成分
营养成分
卡路里 | 297 | |
---|---|---|
总脂肪 | 6.0 g | |
饱和脂肪 | 2.5 g | |
反式脂肪 | 0.5 g | |
多不饱和脂肪 | 0.5 g | |
不饱和脂肪 | 2.5 g | |
胆固醇 | 62 mg | |
钠 | 288 mg | |
总碳水化合物 | 29 g | |
膳食纤维 | 7 g | |
糖 | 8 g | |
蛋白质 | 31 g |
饮食交流
1 starch, 3 1/2 lean meat, 3 vegetable
成分
辣椒
-
烹饪喷雾 -
1 pound extra-lean ground beef OR -
1 pound skinless ground turkey breast or chicken breast -
1个中等大小的洋葱,切碎 -
1 medium green bell pepper, chopped -
1 medium fresh jalapeño, seeds 和 ribs discarded, chopped (optional) -
1 tablespoon chili powder -
1 tablespoon ground cumin -
4 medium garlic cloves, minced OR -
2 teaspoons bottled minced garlic -
1/2 teaspoon ground cori和er -
1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed 和 drained -
1 14.5-ounce can no-salt-added diced tomatoes, undrained -
3/4 cup salsa (lowest sodium available)
配菜
-
1/2 medium avocado, thinly sliced (optional) -
1/2 cup chopped green onions (optional) -
1/4 cup fat-free or 低脂 shredded cheddar cheese (optional) -
1/4 cup fat-free or 低脂 sour cream (optional) OR -
1/4 cup fat-free Greek yogurt (optional) -
1/4 cup fresh chopped cilantro (optional)
方向
-
Lightly spray a large skillet with cooking spray. Cook the beef 和 onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn 和 break up the beef. -
Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, 和 cori和er. Cook for 5 minutes, stirring occasionally. -
Stir in the remaining chili ingredients. 煮至沸腾. Reduce the heat 和 simmer, covered, for 20 minutes. -
Ladle the chili into large mugs or soup bowls. 上面放上配菜.
提示: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.