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Ингредиенты
- 1 pound lean grnd meat
- 3/4 c. yellow corn meal
- 1 1/2 c. low-fat lowfat milk
- 1/4 c. egg substitute or possibly 2 egg whites (may omit)
- 1 pkg. chili seasoning mix or possibly 1/8 teaspoon cumin
- 1 1/2 teaspoon chili pwdr
- 2 c. whole kernel corn, liquid removed
- 2 c. tomatoes, cut up (may use fresh or possibly canned)
Инструкции
- Brown meat and drain off fat in fine sieve; pour boiling water over the meat in the sieve to remove remaining fat. Mix cornmeal, lowfat milk, and egg substitute. Add in liquid removed meat, chili mix or possibly seasonings, corn, and tomatoes. Stir together. Pour into crock pot. Cover and cook 1 hour on high, then 3 hrs on low. Sprinkle with low-fat cheese (may omit). Makes 4 large servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 501g | |
| Recipe makes 2 servings | |
| Calories 442 | |
| Calories from Fat 45 | 10% |
| Total Fat 5.18g | 6% |
| Saturated Fat 1.68g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 9mg | 3% |
| Sodium 171mg | 7% |
| Potassium 1093mg | 31% |
| Total Carbs 84.1g | 22% |
| Dietary Fiber 7.2g | 24% |
| Sugars 17.82g | 12% |
| Protein 18.65g | 30% |
