Month Of Menus Page 25
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72Breakfast
Dry Cereal
Milk
Banana
Lunch
Macaroni and Cheese (box)
Canned Green Beans
Canned Peaches
Milk
Menu
Dinner
*
Chili
Cornbread (mix)
Suggestion
Fruit Cocktail
Milk
Chili
Preparation Time
1 lb ground beef
Active: 15 minutes
1/2 cup chopped onions
Total: 40 minutes
Servings: 6
1 can (14.5 oz) tomatoes, plain or stewed
1 can (8 oz) tomato sauce
Nutrition per Serving
1 packet chili seasoning
Calories 349
1 can (15 oz) kidney beans, undrained
Protein 27g
1 can (14.5 oz) green beans, drained
Carbohydrates 26g
1 cup cheese, shredded (optional)
Dietary Fiber 10g
Total Fat 16g
*
1. Cook ground beef and onion thoroughly in skillet over medium heat. Drain.
Cholesterol 74mg
2. Add tomatoes, tomato sauce, and chili powder.
Sodium 879mg
3. Bring to a boil, then reduce heat to low. Cover and simmer 10 minutes.
Diabetic Exchanges
4. Stir in the kidney beans and green beans. Cover with lid. Cook for 20
Breads/Starch/Other 1
minutes or until 165°.
Very Lean Meat 2
5. Stir frequently to prevent sticking.
Lean Meat 3
6. Sprinkle the top with shredded cheese if desired.
Vegetable 3
Fat 1
Tip: Chopped onions can be found in the freezer section of the grocery store at an
affordable price.
*
Place strainer inside a large bowl. Place meat in the
strainer, then rinse with hot water. Drain for 5 minutes.
Don’t Hesitate, Refrigerate
Place cooled grease in a container, then in the trash.
Do not rinse grease down the drain. This method
decreases fat by 10-12 grams per 3 oz of pan broiled
•
Divide thick soups and stews like chili
ground beef.
into small containers and refrigerate
within 2 hours.
Snack Ideas
•
Use, freeze or throw out within 2 days.
peanut butter and jelly sandwich
applesauce and graham crackers
•
Reheat only once to 165°F.
(May need to add items to grocery list.)
• Thaw frozen foods in the refrigerator.
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Parent category: Life