Hearty Beef Chili

PREP: 20 minutes

COOK: 8 to 10 hours (on low) or 4 to 5 hours (on high) + 15 minutes (on high)

Makes: 10 servings

1 28-ounce can diced tomatoes, undrained

1 10-ounce can chopped tomatoes and green chile peppers, undrained

2 cups vegetable juice or tomato juice

1 to 2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano, crushed

3 garlic cloves, minced

1 ½ pounds beef or pork stew meat, cut into 1-inch cubes

2 cups chopped onion (2 large)

1 ½ cups chopped celery (3 stalks)

1 cup chopped green bell pepper (1 large)

2 15-ounce cans black beans, kidney beans or chickpeas, rinsed and drained

Reduced-fat cheddar, low-fat sour cream and cilantro (optional)

In a 6-quart cooker, combine both cans of tomatoes, vegetable juice, chili powder, cumin, oregano and garlic. Mix in the meat, onion, celery and pepper. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in the drained beans, then cover and cook for 15 minutes more (if using low-heat setting, turn to high-heat setting). Ladle chili into bowls. Garnish with cheese, sour cream and cilantro, if desired.

NUTRITION FACTS PER SERVING:

224 calories

24 g protein

24 g carbohydrate

6 g fat (2g saturated)

6 g fiber