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4 lbs lean ground beef (96%) or lean ground turkey (even better)
cans kidney beans (15.5 oz per can), drained and rinsed
onions, chopped
large tomatoes, chopped
lb carrots, peeled and sliced
bell peppers - 1 green, 1 red, 1 yellow, 1 orange cut into ½" squares
cloves garlic, chopped
wo 46 oz bottles V8 vegetable juice, spicy hot
ashew meal
pices: 4 tbs chili powder, 1 tsp cumin, 1 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use the 3 packages chili seasonings mix, bit won’t quite be the same)
In a large skillet, brown the meat, one pound @ a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e. wok), you can brown the meat all at once to save time. On the last batch, add the spices after the meat is browned and continue frying for another couple of minutes. Add the browned meat to a very large pot with a lid, and then add the beans, tomatoes, carrots, pepers, and V8 juice. Bring to a boil and then reduce heat to simmer.
To make the cashew meal, process the cashews in a blender in shorts bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir in the cashew meal, cover, and simmer for an additional 30 minutes.
Nutrition information per serving:
Calories (k/cal)
637
Protein (g)
71
Carbohydrates (g)
53
fiber (g)
11
sugars (g)
18
Fat (g)
13
SFA (g)
4
MUFA (g)
6
PUFA (g)
2
omega-3 (g)
0.1
omega-6 (g)
1.1
This is for the chicken/veggie mix I mentioned at the meeting:
2 chicken breasts, cut up (I often put more, and boneless chicken tenders work well)
1.5 tsp coarse salt
.5 tsp black pepper
1 tablespoon fresh thyme (dried works too, though you probably would need less)
1 tsp allspice (I sometimes use more)
2 garlic cloves
1 small lemon thinly sliced
whatever veggies—red onion, sweet potato, asparagus, arugula
5 tbsp olive olive oil (I usually use less)
Preheat to 450, mix everything together and spread it out. Roast for 12-15 minutes and test chicken, then take chicken out. (I usually put everything back in for another 15 minutes because my oven sucks; you can also finish under the broiler to get everything a little brown).
My tracking program lists the whole thing at about 350-400 calories depending on how much chicken you eat, about 10g fat, 30+g carbs, 30+g protein, and 8g fiber.
From Beth:
Recipe 1: Calico Beans: 1 can Pork and Beans, 1 can red kidney beans, 1 can pinto beans, can also use Navy Beans or Lima/Butter beans or Northern beans. 1/2 lb browned turkey, 1/3 up ketchup, 2 tablespoons mustard. Mix all together and bake at 350 for 45 minutes. Serves 15-17. I use 2 lbs turkey and 2 cans of each bean, makes a large crock pot full.
Recipe 2: I also like Angel Hair pasta: 1 pckg angel hair pasta, 5 cups chicken broth or 3 cups with 2 cups water
1 pckg turkey sausage, 1 red pepper. Bring chicken broth to boil, put in angel hair pasta and cook per pckg instructions. covered. Brown turkey sausage, chopping it into little pieces. When angel hair pasta is done (broth should be almost gone) Throw in turkey sausage and chop up red pepper into small pieces and throw it in. Let it simmer until pepper is tender and serve. Makes 8-10 servings. Very tasty.
From Jane:
Chicken Salsa Stew
2 14 oz cans diced tomatoes
1 large jar salsa (medium or hot)
1 can corn drained
1 can black beans drained
1 package of Taco Seasoning
1 -1 ½ lbs boneless chicken breasts
Put chicken breasts on bottom of crock pot, add all else, cook on low for about 5 hours or so. Then shred the chicken. Can eat then or continue to cook.
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