(BlackDoctor.org) — Serve up a few bowls of this soup with homemade half-whole-wheat flour tortillas, shredded reduced-fat Cheddar or Jack cheese, and a dollop of fat-free sour cream, if desired.
Prep Time: 15 minutes
Cook Time: 8 hours (if using a slow cooker)
Servings: 8
Ingredients
1 pound ground sirloin (around 6%-9% fat), or ground turkey with
around 6% fat
1 cup chopped onions
1 16-ounce can pinto beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 cup fresh or frozen corn kernels
8 ounces canned tomato sauce
2 cups water
2 14.5-ounce cans peeled and diced tomatoes
1 4-ounce can diced green chilies (buy mild, if you prefer)
1 ounce packet taco seasoning mix
1 cup shredded, reduced-fat cheddar or Monterey Jack cheese
1/2 cup fat-free sour cream
Directions
1. In a medium skillet, cook the ground beef or turkey over
medium heat until browned. Drain, and set aside.
2. Place the ground meat, onion, chili beans, kidney beans, corn,
tomato sauce, water, diced tomatoes, green chile peppers, and
taco seasoning mix in a slow cooker. Mix to blend, and cook on
low setting for 8 hours.
3. Ladle into individual serving bowls, and top each with 1/8 cup
shredded cheese and a tablespoon of fat-free sour cream. Serve
with homemade flour tortillas.
Nutrition
Per serving: 288 calories, 20 g protein, 37 g carbohydrate, 7 g
fat, 2.7 g saturated fat, 24 mg cholesterol, 10 g fiber, 730 mg
sodium. Calories from fat: 22%.
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