Chili Con Carne

• Yield: 7 cups (211 calories and 31% fat per 1-cup serving).

Ingredients:

2 1/4 pound lean boneless round steak

Vegetable cooking spray

2 cups chopped onion

2 cloves garlic, minced

2 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped.

2 1/2 cups water

1 1/2 tablespoons ground cumin

3/4 teaspoon crushed red pepper

1/2 teaspoon dried whole oregano

1/4 teaspoon salt

1 bay leaf

Procedure:

1. Trim fat from steak; cut steak into 1-inch pieces. Coat a large Dutch oven with cooking spray; place over medium-high heat until hot.
2. Add the steak and cook until browned on all sides, stirring frequently. Drain well, and pat dry with paper towels. Wipe drippings from pan with a paper towel.
3. Coat pan with cooking spray; place over medium-high heat until hot. Add the onion and garlic, sauté 4 to 5 minutes or until tender.
4. Stir in steak, tomato, and remaining ingredients; bring to boil. Reduce heat, and simmer, uncovered for 1 hour and 15 minutes or until meat is tender and mixture is thickened, stirring occasionally. Remove and discard bay leaf.

Each serving provides: