Recipes
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Chunky Bean Soup
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
1 pound Laura’s 92% Lean Ground Beef or 96% Lean Ground Round
1/2 onion, chopped
1/2 red pepper, diced
1/2 green pepper, diced
2 cloves garlic, minced
1 (28-ounce) can crushed tomatoes
1 cup vegetable broth
1 (15-ounce) can garbanzos, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1/4 teaspoon chili powder
1/4 teaspoon freshly ground pepper
Directions
1. Cook beef and onion in a large nonstick skillet over medium-high heat 5 minutes or until beef is browned; drain.
2. Add red pepper and remaining ingredients and bring to a boil; cover, reduce heat and simmer 10 minutes, stirring occasionally.
Makes 4 to 6 servings.
Cooking Tip: Garbanzo beans are also known as chick peas. You may substitute your favorite beans to suit your taste.
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 Based on 6 Servings
Using Laura's 92% Lean Ground Beef
CALORIES 335 (22% from fat); FAT 12.5g (sat 2.3g); PROTEIN 26.5g; CARB 42.3g; FIBER 10.9g; CHOL 40mg; IRON 7.2mg; SODIUM 569mg
Diabetic Exchanges: 2 starch; 2 vegetable; 2 medium-fat meat
Using Laura's 96% Lean Ground Round
CALORIES 321 (15% from fat); FAT 5.5g (sat 1.6g); PROTEIN 28.5g; CARB 42.3g; FIBER 10.9g; CHOL 40mg; IRON 6.0mg; SODIUM 579mg
Diabetic Exchanges: 2 starch; 2 vegetable; 2 lean meat