Renny Darling's

 

The Moderation Diet

Casseroles

 

Chili Beef with Red Beans
Chili Beef with Red Beans & Pink Rice

Here's a nice healthy chili to satisfy your cravings for a strong taste. Although it contains no oil and very little fat, it is immensely delicious. The amounts of chili powder and cumin are average, and a lot more can be added for fiery palates. Cubes of chicken or turkey can be substituted for the chuck, but these must be added at the last 5 or 10 minutes of cooking time.

2 large onions, chopped (1/2 pound)
1/2 cup chopped green onions
2 tomatoes, chopped (fresh or canned)
1 can (7 ounces) diced green chiles
3 cloves garlic, minced
2 tablespoons chopped parsley
1 1/4 cups beef broth
1/2 teaspoon dried oregano flakes
1 1/2 tablespoons chili powder (or more to taste)
3/4 teaspoon ground cumin (or more to taste)
1/4 teaspoon black pepper
3 shakes cayenne pepper
2 cans (15 ounces, each) red kidney beans, thoroughly rinsed
and drained
1 pound boned, lean chuck steak cut into 1/2-inch cubes

In a Dutch oven casserole, place all the ingredients, cover pan and simmer mixture for about 1 hour, or until onions are very soft and meat is tender. Serve on a bed of Pink Rice. Serves 8.

(About 254 calories per serving)

Pink Rice:
1 1/2 cups rice
3 cups chicken broth
2 tablespoons tomato sauce
1 tablespoon chopped parsley

In a saucepan, stir together all the ingredients, cover pan and simmer rice for 30 minutes, or until rice is tender and liquid is absorbed. Generously serves 8.
(PinkRice - About 138 calories per serving)

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