Dr. Victor Gong Healthy Chili - Part 1
|Hot turkey italian sausage||6 Ounce|
|Kidney beans||15 Ounce, drained|
|Whole tomatoes||28 Ounce, undrained and coarsely chopped|
|Fruity red wine||3⁄4 Cup (12 tbs) (preferably merlot)|
|Bay leaf||2 Medium|
|Black pepper||1⁄2 Teaspoon, freshly ground|
|Dried oregano||1 Teaspoon|
|Tomato paste||3 Tablespoon|
|Ground cumin||3⁄4 Tablespoon|
|Brown sugar||2 Tablespoon|
|Chili powder||1 Tablespoon|
|Jalapeno pepper||2 Medium, chopped|
|Ground sirloin/Ground turkey||1⁄2 Pound|
|Garlic||6 Clove (30 gm), minced|
|Green bell peppers||1⁄2 Cup (8 tbs), chopped|
|Onion||1 Cup (16 tbs), chopped|
|Reduced fat sharp cheddar cheese||1⁄4 Cup (4 tbs), shredded|
1 Heat a large Dutch oven over medium-high heat.
2 Remove casings from sausage.
3 In the pan, add sausage, onion, green bell pepper, garlic, ground sirloin and jalapeno.
4 Cook for 8 minutes or until sausage and beef are browned, stirring to crumble.
5 Add chili powder, brown sugar, ground cumin, tomato paste, dried oregano, black pepper and bay leaves.
6 Cook for 1 minute, stirring constantly.
7 Stir in wine, tomatoes, and kidney beans and bring to a boil.
8 Cover, reduce the heat, and simmer for 1 hour, stirring occasionally.
9 Uncover and cook for 30 minutes, stirring occasionally.
10 Discard the bay leaves.
11 Sprinkle each serving with cheddar cheese.
Calories 474 Calories from Fat 77
% Daily Value*
Total Fat 9 g13.5%
Saturated Fat 3.2 g16.1%
Trans Fat 0 g
Cholesterol 42.8 mg14.3%
Sodium 281.7 mg11.7%
Total Carbohydrates 64 g21.4%
Dietary Fiber 15 g59.8%
Sugars 12.7 g
Protein 32 g64.9%
Vitamin A 45.9% Vitamin C 64.5%
Calcium 17.5% Iron 42.6%
*Based on a 2000 Calorie diet