First time making a Chili, <400 calories generous servings

rozojc

I had never cooked anything with beans before and am happy to say it was a success :-) I've always liked cooking but never really had done much of it until I joined MFP and now I have been spending this last week cooking all sorts of good stuff! Today I tried the following (a mix of different recipes found all over the internet) and it turned out really good!

Generous serving sizes and less than 400 calories per serving! Here it is:


The image no longer works, in any case you can view it here (copy and paste in your browser):
https://docs.google.com/file/d/0BwJj0O72GcsgMlZYM2pyWkRkWE0/edit?usp=sharing

Ingredients:
Great Value - Small Red Beans (Dry), 144 g (1 cup dry)
Butterball - Everyday Ground Turkey 93/7 Lean, 10 oz
Green Onion - Green Onion (Chopped), 2 medium
Knorr - Vegetable Bouillon Cube, 1/2 cube
Tomatoes - Red, ripe, raw, year round average, 2 medium whole (2-3/5" dia)
Publix - Whole Grain Brown Rice, 4 cup cooked
Carrots - Raw, 1 cup, chopped
Fresh/Raw - Cilantro, 0.5 Cup

Total calories: 385 per serving, and they are generous servings :-)

Basically (and since I hadn't cooked beans before, I'll give complete instructions in case you haven't done it)

The night before I measured one cup of small red beans, rinsed it, and let it on a bowl with 3 cups of water overnight.
The next day I prepared things like this:

Prepare the brown rice as per the instructions on the package. I don't use the instant one and therefore I did this 2 hours ahead of lunch as it takes time.

For the "Chili" (although I didn't really use Chili):
On a large pot (or dutch oven), using 0 calories spray, I first added the ground turkey until almost done. Then I added and sautéed the chopped onions and tomatoes. After a few minutes I added one cup of water with half a cube of Vegetable Bouillon (you could use regular vegetable broth I guess). Then I added the cilantro (also chopped) and the carrots (also chopped).

On a pressure cooker I placed the beans with 3 cups of water. I put it over high and once it started "sounding" I counted 7 minutes. Then I took it off the stove, put it under cold water for it to release the pressure, opened it, and I found the beans perfectly done! I then added salt to taste (I didn't add the salt before as I read if you add it prior to cooking it can make the beans hard). I then added the beans along with their broth to the pot. I covered, and let it simmer for about 10 minutes.

That's it! Serve over the rice :-)

Oh, and I added some Tabasco sauce for flavor as well, to give it a kick :-)

kalyn_QT

sounds very good. how many ounces is each serving?

rozojc

That's a good question, although I'm not really sure, I just prepared the whole "batch" and then divided it into 4 servings... Roughly: rice is 1 cup (cooked) per serving. The "chili" itself again I'm not sured. I took out 4 plates and put an (approximate) equal amount in each.

For calories I just added the total ingredients to MFP and set it up as 4 servings for the whole recipe :-)

Just a guess: I would guess the "chili" is about a cup and a half per serving more or less...