Chili
Dietitian's tip: It's a good idea to wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don't wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.
SERVES 8
Ingredients
1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired
Directions
In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.
Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook for at least 10 minutes more to allow the flavors to blend.
Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.
Nutritional Analysis(per serving)Calories 254 Cholesterol 40 mg
Protein 20 g Sodium 348 mg
Carbohydrate 27 g Fiber 10 g
Total fat 8 g Potassium 378 mg
Saturated fat 3 g Calcium 74 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 1
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00487 
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