Microwaved chili^

4 servings

Ingredients

Quantity Ingredient
1 pounds Lean flank steak, ground
1 can (15 1/2oz) kidney beans, rinsed and drained
1 can (14 1/2oz) no salt added tomatoes, chopped, with juice
1 can (8oz) no salt aded tomato sauce
1½ tablespoon Low sodium soy sauce
1 tablespoon Chili powder or to taste
1 teaspoon Dried minced onion
¼ teaspoon Garlic powder
Tabasco sauce
OR
1 tablespoon Hot salsa

Directions

Cook flank steak in a nonstick skillet until browned; drain fat.

Place in a 3-qt. microwavable dish. Add all remaining ingredients and cook, covered on high for 5 minutes; stir. Cook on medium 10 minutes; stir. Uncover and cook on medium 10 minutes. Serve on rice. Makes 4 servings.

Per serving without rice: Calories: 225 Protein: 23g Carbohydrates: 19g Fat: 5g Sodium: 338mg Cholesterol: 47mg Cooking for Good Health by Gloria Rose ISBN: 0-89529-577-6 Entered by Carolyn Shaw 3-95

Submitted By CAROLYN SHAW On 03-16-95

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