PCOS Meal Planner

Soup: Red Kidney Beef Chili

A pantry clean out - dark and light red kidney beans, diced tomatoes, chicken stock, and onion, with a frozen hamburger patty and seasonings.

Ingredients

1/2 tbsp extra virgin olive oil
3/4 cup no salt added diced tomatoes
1 tbsp chili powder
1 tbsp cumin
1 tsp leaves oregano
1 dash freshly ground black pepper
1/4 tsp salt
1 cup chicken stock
3 cloves garlic, chopped
1 medium onion, chopped
15 oz light red kidney beans
15 oz dark red kidney beans
4 oz hamburger patty (80/20)

Instructions

1. Heat olive oil over medium heat in a 2 quart sauce pan.

2. Add chopped onion and garlic. Cook for 5 minutes, until almost transparent.

3. Add your choice of meat/hamburger patty, and cook until browned.

4. Add in chili powder, cumin, oregano, salt and pepper. Cook for another 5 minutes.

5. Add tomatoes, rinsed beans and chicken stock. Stir well and bring to a gentle simmer.

6. Cook for 20-25 minutes, until thickened and fragrant.

Red Kidney Beef Chili

Nutrition Facts

Serving Size: 6

Amount Per ONE Serving
Calories 203 kcal
Fat 6.12 g
Carbohydrate 26.67 g
Protein 11.68 g
Iron 118 mg
Calcium 47 mg
Cholesterol 13 mg
Monounsaturated Fat 2.04 g
Polyunsaturated Fat 0.51 g
Saturated Fat 1.78 g
Trans Fat 0.23
Sodium 751 mg
Sugar 3.39 g
Potassium 482 mg
Vitamin A 62 mcg
Vitamin C 80 mg
Fiber 9 g

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