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Continued: Easy family meal recipes

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  • Last update: May 8, 2013 - 1:40 PM

1/2 c. chopped fresh cilantro, if desired

12 oz. Monterey Jack or pepper Jack cheese, shredded (about 3 cups), for topping

1 bag (about 10 oz.) corn chips, such as Fritos, for topping

Directions

In a Dutch oven, heat the olive oil over medium-high heat. Add the beef and cook for about 7 minutes. Add the onion, garlic, chili powder and cumin and cook over medium-low heat for 5 minutes. Add the beans, with their liquid, and the tomatoes; bring to a simmer. Add jalapeño, if using. Cook, stirring occasionally, until thick, about 15 minutes. Season with salt and pepper.

Stir in cilantro, then top with the cheese, cover and let stand until the cheese melts, 5 to 10 minutes. Place a handful of corn chips in each of 4 bowls. Top with the chili and serve.

Variation: Ladle up the chili and then sprinkle the cheese and corn chips on top. This allows the family to choose their own cheeses and allows the cook to better monitor the corn chip intake.

Nutrition information per each of 6 servings:

Calories 586 Fat 32 g Sodium 780 mg

Carbohydrates 45 g Saturated fat 10 g Calcium 304 mg

Protein 31 g Cholesterol 73 mg Dietary fiber 11 g

Diabetic exchanges per serving: 3 bread/starch, 3 medium-fat meat, 3 ½ fat.

to make ROASTED GREEN BEANS:

Preheat oven to 350 degrees (or whatever temperature you have your oven on if something else is cooking). Toss 1 1/4 pounds of fresh green beans in olive oil and place in baking dish. Roast for 15 to 20 minutes or so, until the beans are cooked through. They will have shriveled slightly. Remove from oven and sprinkle with coarse salt and pepper. Serve immediately. Serves 6. Lee Svitak Dean

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