April 12, 2012

Phase 2 Chili

100 grams lean ground beef (less than 7% fat)
1 1/2 cups tomatoes, chopped
1/2 cup water
1 tablespoon onion, minced
2 cloves garlic, crushed and minced
pinch of garlic powder
pinch of onion powder
pinch of oregano
cayenne pepper to taste (optional)
salt and pepper to taste

Brown the beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks, the more tender and flavorful it will be. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.

Makes 1 serving
(1 protein, 1 vegetable)
23 grams protein
8 grams fat
195 calories

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