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Friday, February 21, 2014

James’s Cabbage Chili stew

James’s Cabbage Chili stew

This savory combo offers tons of texture and flavor for very few calories and lots of fiber. It’s perfect for launch on a winter weekend and leftovers reheat beautifully,
Serves 4 (1 cup)

8 ounces extra-lean ground sirloin beef or turkey breast
½ cup chopped onion
½ teaspoon dried minced garlic
1 ( 15- ounce) can diced tomatoes, undrained
1 (8-ounce) can tomato sauce
2 tablespoons SPLENDA Granular
2 teaspoons dried parsley flakes
2 teaspoons chili seasoning
2 cups purchased coleslaw mix
1 (8-ounce) can red kidney beans, rinsed and drained 

In a large saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, undrained tomatoes, tomato sauce, SPLENDA, parsley flakes and chili seasoning. Add coleslaw mix and kidney beans. Mix well to combine, Bring mixture to a boil, Lower heat, cover, and simmer for 30 minutes, stirring occasionally. 

Each serving  equals
HE 2 ¾ Vegetable * 2 Protein * ½ Bread
179 Calories * 3 gm Fat * 16 gm Protein
22 gm Carbohydrate * 580 mg Sodium *
64 mg Calcium * 7 gm Fiber
DIABETIC EXCHANGES: 2 ½ Vegetable * 2 Meat * ½ Starch

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