x Vegetable cooking spray
1 lb Ground chuck
1/4 c Chopped onion
1 cn (8-oz.) No-salt-added tomato
-sauce
1 c Water
1 cn (10-oz.) Tomatoes and green
-chiles; drained
2 tb All-purpose flour
2 tb Chili powder
1/4 ts Ground cumin (optional)
Coat a large skillet with cooking spray. Add meat and onion; cook
until browned, stirring to crumble meat. Drain well; pat meat
mixture with paper towels. Wipe drippings from skillet with a paper
towel. Return meat mixture to skillet; add tomato sauce, water, and
tomatoes and chiles.
Combine flour, chili powder (and cumin, if desired). Stir into beef
mixture. Cover and simmer 20 minutes, stirring occasionally. Yield:
4 (1-cup) servings (30% calories from fat).
PER SERVING: CALORIES 234; FAT 7.7g; CARB 13.0g; PROTEIN 25.8g;
CHOLESTEROL 70mg; SODIUM 403mg.
From: Healthy Choice CHOICES FOR LIVING HAPPIER AND HEALTHIER, Fall
1995.
Meal-Master format provided by iRis gRayson.