Slow Cooked Chile Con Carne

6 points

Cooking spray
1 1/2 cups chopped onion (about 1 medium)
2 garlic cloves, minced
1 pound sirloin, cut into 1-inch cubes
2 1/2 cups diced plum tomato (about 6)
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium beef broth
1/4 teaspoon salt

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef to pan; cook 5 minutes or until beef is browned, stirring occasionally. Combine beef mixture, tomato, and next 6 ingredients (through broth) in an electric slow cooker. Cover and cook on HIGH for 3 1/2 hours or until beef is tender. Uncover; cook 30 minutes or until slightly thickened. Stir in salt.

Yield: 4 servings (serving size: 1 1/2 cups)

  • Calories: 291
  • Fat: 6g
  • Fiber: 8.9g

Black Bean Chili+

  • 1  Tbsp canola oil
  • 2  cup finely chopped onion (2 large)
  • 2  garlic cloves, minced
  • 2  Tbsp chili powder
  • 2  tsp ground cumin
  • 1-2 tsp cayenne
  • 4  15 oz. cans black beans, rinsed and drained  – I use flavored: cumin/SW spice and jalapeno/lime
  • 2-3 cup leftover turkey or chicken cut into 1″ cubes or shredded (10 oz boneless skinless chicken breasts and 20 oz boneless skinless thighs is good mixture)
  • 1-2 cup corn – fresh or frozen kernels or 2 cans shoepeg corn
  • 1  cup Frontera chipotle salsa
  • 1  (28-ounce) can diced tomatoes, undrained

Heat canola oil in a small Dutch oven over medium heat. Add onion and garlic; sauté for 6 minutes or just until the onion mixture begins to brown. Add 2 tablespoons chili powder and cumin; cook for 1 minute, stirring constantly. Add beans and the remaining ingredients, stirring to combine. Bring to a boil; reduce heat, and simmer for 30 minutes or until slightly thick, stirring occasionally.

Alternatively, add all ingredients except canola oil to slow cooker and cook on low for 6 hours.

Yield: 24 servings (serving size: 1 cup)

Nutritional Information:

  • Calories: 179
  • Fat: 4.8 g
  • Carbohydrate: 21 g
  • Protein: 13 g
  • Fat: 5.8 g

Curried Squash and Apple Soup+

1 point!

3  cups fat-free, less-sodium chicken broth
2  cups chopped onion (about 1 large)
2  teaspoons bottled minced garlic
1 1/2  teaspoons grated peeled fresh ginger
1  teaspoon salt
1  teaspoon red curry powder
1/2  teaspoon ground coriander
1/2  teaspoon freshly ground black pepper
2  pounds cubed peeled butternut squash (3 cups)
2  medium apples, cored, peeled, and diced (1 pound, 2 cups)

Combine all ingredients in an electric slow cooker. Cover and cook on low for 8 hours or until squash is tender.
Place half of squash mixture in a blender, and process until smooth. Pour pureed mixture into a large bowl. Repeat the procedure with remaining squash mixture.

Yield: 8 servings (serving size: 1 cup)

  • Calories: 95
  • Fat: 0.5 g
  • Fiber: 3.8 g

Black Bean Tomato Soup with Cilantro Lime Cream+

2 points

It is worth the points to make the cilantro cream!

  • 2 center-cut bacon slices, chopped
  • 1/2 cup chopped onion (about 1 small)
  • 1/2 cup chopped celery
  • 1/2 teaspoon chipotle chile powder
  • 1 garlic clove, minced
  • 1/4 teaspoon freshly ground black pepper
  • 1 (15-ounce) can cumin-spiced black beans, undrained
  • 1 (14.5-ounce) can no-salt-added organic diced tomatoes, undrained
  • 1 (14-ounce) can fat-free chicken broth
  • 1/4 cup reduced-fat sour cream
  • 1/4 tsp cumin
  • 1 tablespoon minced fresh cilantro
  • 1 tablespoon fresh lime juice

Cook bacon in a large saucepan over medium heat until crisp. Remove bacon with a slotted spoon, reserving 1 teaspoon drippings in pan; set bacon aside. Add onion and celery to pan; cook 5 minutes or until celery is tender. Stir in 3/4 teaspoon cumin, chile powder, and garlic; cook 1 minute. Stir in bacon, pepper, beans, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Place half of bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining bean mixture; process until smooth. Keep warm.

Combine sour cream, cumin, cilantro, and lime juice in a small bowl. Drizzle cream over soup.

Yield:  4 servings (serving size: 1 cup soup and 1 1/2 tablespoons cream)

  • CALORIES 123
  • FAT 4.3g
  • FIBER 5.1g