American Cookbook #03 – Chili

American-Cookbook2Hoosier Chili

Makes 6 servings

Prep: 5 minutes
Cook: 65 minutes

Shopping List:

  • 450 gr or 1 pound ground beef
  • 1 medium onion, chopped
  • 3 gr or 1 teaspoon red pepper flakes
  • 6 gr or 1 tablespoon ground cumin
  • 600 gr or 2 (10.75 ounce) cans condensed tomato soup
  • 410 gr or 1 (14.5 ounce) cans chicken broth
  • 410 gr or 1 (14.5 ounce) can crushed tomatoes
  • 32 gr or 4 tablespoons chili powder
  • 2 gr or 1 teaspoon freshly ground black pepper
  • 880 gr or 2 (15.5 ounce) cans pinto beans, drained (optional)
  • cayenne pepper to taste

red-chili-powderTO MAKE:

  1. Crumble the ground beef into a soup pot over medium-high heat.
  2. Cook and stir until evenly browned.
  3. Drain off most of the grease.
  4. Add onion, red pepper flakes, and half of the cumin; cook and stir until onion is tender.
  5. Pour in the tomato soup, chicken broth, and crushed tomatoes.
  6. Season with chili powder and freshly ground black pepper.
  7. Simmer for 30 minutes.
  8. Pour in the beans, and season with remaining cumin and cayenne pepper.
  9. Simmer for another 30 minutes.
  10. Now enjoy.

Note 1: There’s no salt in the main recipe, the salt can be found in the condensed soup and broth.
Note 2: Add some 3 cloves of garlic, thinly sliced to the chopped onions until tender.
Note 3: Sprinkle at the end with shredded cheddar, and serve with green beans or a salad.


Amount Per Serving Main recipe.
Calories: 385
Total Fat 13.3g
Cholesterol 46mg
Sodium 585mg
Total Carbohydrates 46.9g
Dietary Fiber 11.4g
Protein 23.9g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20130425-AC-03-Hoosier-Chili

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