BEEF & BEAN CHILE VERDE

Beef and Bean Chile Verde

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Ingredients

• 1 pounds beef, lean ground, 93 % lean*use ground turkey to lower the fat content, adjust nutitional values acordingly
• 1 large pepper(s), red, bell, chopped
• 1 large onion(s), chopped
• 6 clove(s) garlic, chopped
• 1 tablespoon chili powder
• 2 teaspoon cumin, ground
• 1/4 teaspoon pepper, cayenne, or to taste
• 16 ounce(s) salsa, green (or verde), or green enchilada sauce
• 1/4 cup(s) water
• 15 ounce(s) beans, pinto, or kidney beans, rinsed

Recipe Tip:

Try to buy an all-natural or organic salsa with minimal preservatives. Remember, the fewer ingredients, the better!

Preparation

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds.
3. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
4. Stir in beans and cook until heated through, about 1 minute.

Nutritional Info (Per serving):

Calories: 307, 

Saturated Fat: 3g, 

Sodium: 516mg, 

Dietary Fiber: 6g, 

Total Fat: 8g, 

Carbs: 29g, 

Cholesterol: 64mg, 

Protein: 27g

Carb Choices: 1.5

CHILE RELLENO PUFF

Chile Relleno Puff

 

A protein-packed vegetarian meal with a little kick! Smothered in spicy salsa, cool sour cream, and silky avocados this is a complete meal by itself.

Vegetable cooking spray
5 eggs
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/4 teaspoon dry mustard powder
2 cups cottage cheese
One 7-ounce can diced, mild green chilies
1 cup shredded Jack cheese
1/2 cup shredded cheddar cheese

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.

Beat eggs for 3 minutes until lemon colored. Stir in flour, salt, black pepper, cayenne, mustard powder, cottage cheese, chilies, and Jack cheese until well mixed. Pour into prepared pie plate and sprinkle sharp cheddar over the top. Bake for 30 to 40 minutes, until puffy, knife comes out clean and center is firm. Serve warm or at room temperature. Top, if desired, with avocados, salsa, sour cream, sliced olives, green onions.


Makes 8 servings.
Per Serving:
Calories 189;
Protein 17 g;
Fat 10 g;
Carbs 6 g;
Sugar 1 g;
Sodium 415 mg