Microwaved chili^

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Recipe by: dirkie

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Preparation Time:

10 Min

Serves:

Difficulty:

Easy

Cost:

Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1 lb Lean flank steak, ground 1 1/2 tb Low sodium soy sauce
1 cn (15 1/2oz) kidney beans, 1 tb Chili powder or to taste
-rinsed and drained 1 ts Dried minced onion
1 cn (14 1/2oz) no salt added 1/4 ts Garlic powder
-tomatoes, chopped, with Tabasco sauce
-juice OR
1 cn (8oz) no salt aded tomato 1 tb Hot salsa
-sauce

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