• 2 tsp. olive oil
• 3/4 onion, chopped
• 1 clove garlic, crushed
• 11 ounces lean ground beef, or ground turkey
• 3-3/4 cups canned peeled tomatoes, chopped, with juice reserved
• 1/3 cup chicken stock or water
• 2 Tbs. plus 2 tsp. chili powder, more if desired
• 2 tsp. masa harina or cornmeal
• 1-1/4 tsp. sugar
• 3/4 tsp. cumin
• 1/8 tsp. cayenne pepper, more if desired
• 1/8 tsp. pepper
• 11 ounces canned kidney or black beans, rinsed and drained
• 3/4 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until softened. Add meat and sauté 5-7 minutes until browned, stirring frequently to break up meat. Stir in next 8 ingredients and salt to taste and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and simmer at least an hour, adding additional stock or water if chili becomes too thick. Stir jalapeño pepper into chili just before serving.

If freezing cooked food, divide into freezer-proof containers in the amounts you will use at one time, leaving enough space at the top to allow for expansion as it freezes. Cool as quickly as possible to retain freshness. (Meat based dishes should cool in refrigerator.) Cover tightly and place in freezer for up to 6 months. If using plastic freezer bags, seal partially and press out excess air before sealing completely. Reheating options: Preheat oven to 375°F. Transfer frozen food from freezer container into a covered casserole dish. Place covered dish in oven until edges are bubbly and center is hot. Or, transfer food to a covered microwave-safe container and heat on high setting, stirring occasionally, until bubbly. Or, put in a heavy nonstick pan over medium heat. Cover and cook, stirring frequently until bubbly. (USDA recommends reheating meats to 165°F to destroy any bacteria.)

Per serving: calories 301, fat 11.0g, 31% calories from fat, cholesterol 28mg, protein 23.8g, carbohydrates 29.9g, fiber 7.3g, sugar 10.4g, sodium 574mg, diet points 6.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.2, Fruit: 0.0, Bread: 0.7, Lean meat: 2.3, Fat: 0.6, Sugar: 0.1, Very lean meat protein: 0.8

  view detailed nutritional information

The recommended wines are: Chianti, Chenin Blanc, or Beaujolais.