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Black Bean Chili Soup

Prep Time: 10 minutes
Cook Time: 35 minutes

Ingredients
1 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1 onion, chopped
1 jalapeno pepper, seeded and chopped
2 cloves garlic, minced
1 (28-ounce) can crushed tomatoes
1 (12-ounce) bottle light beer
1 tablespoon chili powder
1 tablespoon ground cumin
2 cups low-salt beef broth
3 (15-ounce) cans low-salt black beans, rinsed and drained
Garnish: shredded low-fat Cheddar cheese, chopped green onions, light sour cream

Directions
1. Cook first 4 ingredients in a large Dutch oven over medium-high heat, stirring constantly, 6 minutes or until beef browns and vegetables are tender; drain.
2. Stir in tomatoes and next 4 ingredients and simmer, uncovered 15 minutes.
3. Add black beans and cook 10 more minutes or until thoroughly heated.
4. Garnish with cheese, green onions, and sour cream if desired.

Makes 10 cups.

Cooking Tip: Rinsing and draining the beans help reduce the sodium in this meal. Wear plastic or rubber gloves when seeding the jalapeno pepper to protect your skin from oils in the pepper that can burn your skin and eyes.

Cooking Tip: Raw green onions have, in a small number of instances, been connected to food-borne illness. The only reliable way to eliminate this risk is to cook green onions thoroughly. Saute in a skillet for 2 mintues.

Nutritional Analysis Per Serving

Using Laura's 92% Lean Ground Beef
CALORIES 248 (16% from fat); FAT 4.8g (sat 1.5g); PROTEIN 20.7g; CARB 35.2g; FIBER 11.6g; CHOL 30mg; IRON 6.2g; SODIUM 673mg

Diabetic Exchanges: 1 starch; 1 vegetable; 2 lean meat

Using Laura's 96% Lean Ground Round
CALORIES 238 (9% from fat); FAT 2.6g (sat 1.0g); PROTEIN 22.2g; CARB 35.2g; FIBER 11.6g; CHOL 30mg; IRON 5.3g; SODIUM 680mg

Diabetic Exchanges: 1 starch; 1 vegetable; 2 very lean meat