Living Right Recipes

Sep 16, 2009 10:45 AM by sleonard

Living Right: Avocado Dip

Avocado Dip
Serves 6


1/2 cup fat-free sour cream
2 teaspoons chopped onion
1/8 teaspoon hot sauce
1 ripe avocado, peeled, pitted and mashed


In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly.  Garnish with cilantro.  Serve with baked tortilla chips or sliced vegetables.

Nutritional Analysis (per serving)

Serving size is ¼ cup


Calories 65

Total Fat 5g

Sodium 27 mg


Low Sodium Chili


Serves 10




4 - 6 ounce cans tomato paste
10 - 6 ounce cans of water (2 1/2 water to each paste used)
2LBS - Ground Chuck

1 - 12 ounce can diced tomatoes
2 - small or medium onions
1 each -  red and yellow bell pepper
3 - stems of celery
1 - large clove of garlic
1 - 16ounce bag red kidney beans (NOT CANNED)
1 packet - Williams Tex Mex Style Chili Seasoning (available at Wal-Mart and Rouse's)



Boil the kidney beans in 8 cups of water (water not in list above) for 2 - 3 minutes. Set the beans aside in the hot water for at least one hour.  You may also soak the Kidney beans overnight per the package directions.

In a little water, sauté the peppers, onions, mushrooms and garlic till they start to soften, do not overcook or cook till they are browned. If this is the same pan you use to cook the ground chuck, pour the vegetables into a bowl set aside until the ground chuck is cooked.

 Break up and brown your ground chuck and pour off any grease. After the ground chuck is cooked, pour back in the vegetables and mix together. Pour the packet of Williams Tex-Mex style seasoning mix across the top of the meat and vegetables and mix well together.

 Put the meat and vegetable mixture into a 6 quart pot and begin adding your paste and water. For each can of paste you put in, pour in 2 1/2 cans of water, using the same size can to measure the water. You can adjust the water and paste to the desired thickness of chili you like. Stir in the water and paste well and simmer over a medium heat.

 After boiling and soaking the beans the specified time, they should have softened enough to add to the chili. If not, microwave the beans in water for about another 5 minutes and let soak a little longer. When the beans are done, stir in the desired amount of beans.


 Simmer your chili over a low to medium heat for at least another 30 minutes and enjoy!


Nutritional Analysis (per serving)

Serving size is a 10oz bowl


Calories 366

Total Fat 17g

Sodium 121mg



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