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    October 2010

    Chunky Beef, Beans and Corn Chili

     

    • 1 T chili powder
    • 1 t cumin
    • 1 t dried oregano
    • 1/8 t ground red pepper (optional)
    • 1/2 t salt
    • 1 lb boneless lean beef for stew, cut into 1 inch cubes and trim off the fat
    • 2 t vegetable oil
    • 1 medium onion, chopped
    • 1 clove garlic, minced
    • 3 c canned or fresh tomatoes, undrained and coarsely chopped
    • 1 c frozen corn
    • 1- 1lb can of beans, drained and rinsed

    1 c vegetable broth, tomato juice or water (optional-depending on how much liquid you like in your chili)

    Combine the chili powder, cumin, oregano, red pepper and salt. Reserve half of the mixture. Sprinkle other half over the beef cubes. Heat oil in a Dutch oven over medium heat. Sauté beef, onion and garlic 2 or 3 minutes. Drain off grease. Add tomatoes, corn, beans, reserved spice mixture and 1 cup of the optional liquid if desired. Bring to a boil. Reduce heat to medium low and simmer 30 minutes.

    8 servings

     

    Note:   For vegetarian chili, omit the beef and add 2 cups of corn and 3 cans of beans.

     

    Onions, tomatoes, corn, and beans are  WIC Approved Foods.

     

     

     

    Cornbread

     

    • 1/4 c vegetable oil
    • 1 c yellow cornmeal
    • 1 c flour
    • 2 T sugar (optional)
    • 1 T baking powder
    • 1/2 t salt (optional)
    • 1 c low fat milk
    • 1 egg, beaten

     

    Preheat oven to 425 degrees. Place vegetable oil in a 10 inch ovenproof skillet or 8 inch square pan. Heat in oven for 2 minutes, tilting skillet to coat the bottom evenly. Combine cornmeal, flour, sugar, baking powder and salt. Stir milk and egg until blended and add to mixture. Stir in hot vegetable oil and mix. Pour batter into hot skillet. Bake 20-25 minutes or until wooden pick inserted in center comes out clean.

    8 servings

     

     

    Carrot Sticks

    Serve the chili and cornbread with carrot sticks.

     

    Apple Sticks

    Serve apple slices for dessert.

     

    Carrots and apples are  WIC Approved Foods.