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        FITNESS TIPS FOR 9/18/2002     

Low-Carb Chili Recipe
by Vicki Palmer

Adapted from a high-carb recipe, this has become one of my 
favorite, easy dishes to put together.  Leftovers are great 
and extra servings can be frozen for an easy breakfast or 
lunch in the future.

3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil

Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt

Mix the seasonings together to make the spice mix.  Heat about 
half the olive oil in a large pot.  Add the onions and peppers and 
saute over medium heat for 7 minutes.  Add the rest of the oil to 
the pot, then stir in the spice mix and the garlic.  Lower the heat a 
little and stir for 2 minutes.  Add the beans (with liquid) and  
tomatoes.  Bring to a boil.  Crumble the beef into the mixture.  
Cover and simmer for 30 minutes, stirring occasionally.  Leave
lid off for last 15 minutes to thicken, if desired.

Makes 9 servings, each having 30 grams of protein and 12 grams of 

Optional: For super low-carb chili, omit beans and replace with 1/2 cup 
of water.

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