86-Lancaster Farming, Saturday
Warm Up
Chili and/or chili con came has
been a popular one dish meal for a
long time, even before the wide
spread availability of Mexican
foods. And everyone has her own
recipe among the many hundreds
that cookbooks have to offer.
However, how docs one deter
mine if it’s nutritious?
The answer to this question
depends upon how you make your
chili. Specifically, what kind of
meat do you use if you use meat?
Of course, if you use ground
beef, the leaner the variety the less
fat If you use cubed beef, choose
top or bottom round or chuck, cuts
that are less tender and less expen
sive than more marbled, tender
cuts.
Some people even use ground
turkey in their chili, but make sure
it comes from white meat, for the
dark has as much fat as ground
round.
Second to consider is, if you use
beans in your chili, what kind?
Using kidney beans can signific
antly add to the nutritional quality
of the dish. A half-cup of canned
kidney beans contains more than
eight grams of fiber, about a third
of the fiber you should get in a day.
In addition, the same amount
also contains nearly 63 mircro
grams of folic acid, about a third of
what you should be consuming
daily.
The other main ingredient in
chili is tomatoes, which offer more
than one-quarter of the vitamin C
you need each day in just a half
cup. Tomato products also are a
good source of vitamin A and
potassium.
So continue to serve those meals
of chili which can be very nutri
tious; just be careful what ingre
dients you put in it and what top
pings you add on top if calories are
a consideration. If they aren’t, the
sky’s the limit!
CHILI CHIP DIP
I lb. lean ground beef
1 8-ounce can tomato sauce
1 envelope chili seasoning
16-ounce container regular or
fat free sour cream
16-ounce container salsa
1 cup chopped onion
1 cup chopped peppers, green,
red, or yellow
2 cups choppped lettuce
1 cup shredded Cheddar cheese
Restaurant Style com chips
Brown ground beef; then add
tomato sauce and seasonings. Lay
er the dip onto a platter in this
order; ground beef mixture; sour
cream; salsa; onions and peppers;
chopped lettuce; shredded cheddar
cheese. Serve with the com chips.
Betty J. Light
Lebanon, Pa.
Recipe Topics
If you have recipes for the topics listed below, please
share them with us. We welcome your recipes, but ask that
you include accurate measurements, a complete list of ingre
dients and clear instructions with each recipe you submit.
Send your recipes to Lou Ann Good, Lancaster Farming,
P.O. Box 609, Ephrata, PA 17522. Recipes should reach our
office one week before publishing date.
December-
7- Christmas Cookies
14- Holiday Entertaining
21- Christmas Dinner
28- New Year’s Celebration
r, November 30, 1996
With Chili
BLACK BEAN TURKEY
CHILI
1 lb. dry black beans
VA lbs. skinless turkey breast,
cut into small pieces
2 cups red pepper chopped
VA cups onion chopped
4 jalapenos, chopped
4 garlic cloves, minced
4 tablespoons vegetable oil
'A cup chili powder
2 teaspoons cumin seed
1 teaspoon ground coriander
4 tomatoes, chopped
1 cup water or non-alcoholic
beer
Soak beans in cold water for two
hours. Drain. Put the beans in a pot
and cover with two inches of fresh
water. Simmer until beans are ten
der. Drain and set aside.
Saute red pepper, onion,
jalapeno and garlic in 2 tables
poons vegetable oil. Add chili
powder, cumin seed, coriander and
beans. Cook approximately 20
minutes, stirring occasionally.
Place half the bean mixture in food
processor and process until
smooth. Return smooth mixture to
the other half.
Brown turkey in 2 tablespoons
vegetable oil, until almost done,
add tomatoes and cook an addi
tional 5 minutes. Add turkey to
bean mixture, add water or non
alcoholic beer and simmer 15 more
minutes.
Before serving, garnish with
sour cream on top.
Note: to eliminate lengthy soak
ing 3.nd cooking time, substitute
canned beans for dry beans: 3
(15-16 oz.) cans black beans,
drained and rinsed.
CHILI
1 lb. extra lean ground beef
1 cup chopped onion
1 cup chopped celery
/i cup chopped peppers
16-ounce can V-8 juice
1 envelope chili seasoning
2 16-ounce cans tomatoes,
chopped, juice included
216-ounce cans dark red kidney
beans
% cup shredded chcddar cheese
1 cup sour cream
In 4-quart Dutch oven brown the
beef and stir in onions, celery, and
peppers. Reduce heat to simmer
and keep cooking for 15-20
minutes, stirring frequently.
Add seasoning, V-8 juice, toma
tos, and beans. Simmer for another
half hour.
Serve hot with cheese sprinkled
on top and a dollop of sour cream
in the middle.
Betty J. Light
Lebanon, Pa.
Chili can be made In many different ways. Whatever the recipe, chill is a great dish
to savor on wintry days.
SOUTHWESTERN CHILI
WITH DUMPLINGS
2 cups cut-up chicken
1 cup water
15-ounce can tomato sauce
1 package (VA -ounce) chili sea
soning mix
IS-ounce can black beans,
undrained
8-ounce can kidney beans,
undrained
8-ounce can whole kernel com,
undrained
Dumplings
'A cup shredded Cheddar cheese
(2 ounces)
Dumplings
Mix chicken, water, tomato
sauce and seasoning mix in 4-quart
Dutch oven. Heat to boiling;
reduce heat. Cover and simmer 10
minutes, stirring occasionally. Stir
in remaining ingredients except
dumplings and cheese.
Prepare dumplings. Heat chili to
boiling; reduce heat to low. Drop
dough by 12 spoonfuls onto hot
chili. Cook uncovered 10 minutes.
Cover and cook 10 minutes longer.
Sprinkle with cheese. Cover and
cook about 3 minutes or until
cheese is melted. 6 servings.
Dumpling dough: mix VA cups
prepared bake mix, ‘A cup corn
meal and Vi cup milk until soft
dough forms.
WAGON WHEEL CHILI
1 lb. lean ground beef
1 medium onion, chopped
VA tablespoons chili powder
1 tablespoon oil
1 clove garlic minced
A teaspoon ground cumin seed
salt and pepper to taste
54 teaspoon dried oregano
leaves
'/ to 'A teaspoon cayenne
pepper
16-ounce can ted kidney beans
1 cup beef broth
1 cup multi-colored wagon
wheel pasta or rotini
Using heavy kettle or Dutch
oven over medium high, heat oil.
Add onion, garlic and beef. Cook,
stirring 5 minutes or until meat is
browned. Add the chili powder,
cumin, oregano, cayenne pepper,
salt, pepper, and broken up toma
toes with their liquid. Simmer until
paste is tender, about 20-23
minutes when flavors have
blended. Makes about 4 servings.
Sarah Clark
CHILI PIE
1 tablespoon oil
1 large clove garlic, minced
6 oz. Italian sausage
salt and pepper to taste
8-ounce can tomato sauce
VA cups shredded Cheddar
cheese
‘A cup chopped onion
1 teaspoon chili powder
'A teaspoon dried oregano
leaves
1 lb. lean ground beef
TOPPING
V* cup milk
% cup flour
2 tablespoons commeal
1 tablespoon oil
1 egg
Heat oil in 9” skillet or deep pie
pan that can be used in the oven.
Saute onion until soft. Stir in garl
ic; saute 1 minute. Remove saus
age from casing. Cook, breaking
up meat, about 10 minutes. Pour
off any excess grease.
Add ground beef and brown, stir
in spices, then tomato sauce/.
Bring mixture to a simmer.
Remove from heat and sprinkle
with cheese.
In a bowl, combine milk, flour,
commeal, egg and oil. Beat vigor
ously with a mixer. Pour topping
over mixture in skillet. Bake 42S
degrees for 25 minutes or until top
ping is golden and puffy. Serve
immediately. Serves 4.
Sarah Clark
Everett, Pa.
Featured Recipe
Are you looking for a new way to use leftover turkey this year?
Debra Bryant, Wayne County Extension agent suggests you try chop
ped leftover turkey in place of hamburger in your favorite Spanish
Rice recipe or try the one listed below:
TURKEY SPANISH RICE
'A cup onion, chopped
'A cup green pepper, chopped
2 tablespoons sliced celery
'/ cup uncooked rice
'A teaspoon butter or margarine
1 cup canned tomatoes
Vi cup cooked, diced turkey •
'A cup water
'A teaspoon chili powder
salt and pepper to taste
1 bay leaf
Cook vegetables and rice in margarine in a small saucepan until on
ion begins to brown about 4 minutes. Break up large pieces of to
mato and add with remaining ingredients to rice mixture. Bring to a
boil. Reduce heat, cover and cook slowly until rice is tender, about 25
minutes. Stir as needed to prevent sticking. Remove bay leaf before
serving. Makes 2 servings. 21S calories each.
LAYERED PINTO BEAN DIP
Pinto Bean Layer
2 15-ounce cans pinto beans,
rinsed, drained and divided
4 green onions, cut into 1-inch
pieces
4 teaspoons fresh lime juice
'A cup dairy sour cream
Corn-Cheese Layer
114 cups cooked or canned
com, well-drained
114 cups (6 ounces) shredded
jalapeno Jack cheese
14 cup chopped red pepper
3 tablespoons chopped fresh
cilantro
14 teaspoon each: chili powder,
cumin
14 teaspoon pepper
Top Layer
114 cups dairy sour cream
tortilla chips
Preheat oven to 325 degrees.
Place half the beans, onions and
lime juice in work bowl of food
processor or blender. Cover. Puree
until smooth. Spoon into 2-quart
rectagular baking dish. Stir in
remaining half of beans and sour
cream. Spread evenly in bottom of
dish.
For corn-cheese layer, combine
all ingredients; mix well. Spread
over bean layer. For top layer,
spread sour cream ova- corn
cheese layer. Bake minutes
or until hot and bubbly. Serve
immediately with tortilla chips.
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