Chili Con Carne

(Serves 8)

1 cup dried pinto or kidney beans

3 cups water

1 T. vegetable oil

2 cups chopped onion

1 green bell pepper, chopped

1 lb. lean ground beef

2 cups chopped tomatoes

1 6-oz can no-salt-added tomato paste

3/4 cup water

2 to 3 T. chili powder

1 T. cider vinegar

1 to 2 tsp. minced garlic

1 tsp. oregano

1 tsp. cumin

1/2 tsp. freshly ground black pepper

1 bay leaf

Place beans and 3 cups water in saucepan.  Bring to a boil and cook for 2 minutes.  Do not drain.  Set aside for 1 hour.  Return beans to heat, adding water to cover if necessary.  Simmer for 1 hour or until beans are tender.  Drain & set aside.

Heat oil in a large, deep skillet, dutch oven or stockpot over medium-high heat.  Add onion and bell pepper.  Cook until onion is transparent.  Add meat and brown.  Pour off all fat.  Add beans and remaining ingredients.  Bring to a boil, reduce heat and simmer 1 1/2 hours, stirring occasionally.  Remove bay leaf before serving.  Variation:  Vegetarian Chili-omit the meat

Calories:  229, Protein:  18 g, Carbs: 20 g, Total fat: 9 g, Sat. Fat: 3 g, Polyunsat. Fat: 2 g, Monounsat. Fat: 3 g, Chol: 40 mg, Sodium: 71 mg

Source:  Heart Association Cookbook