Chili (AHA Low-Fat, Low-Cholesterol Cookbook, p. 192)

This wonderful chili serves 6, has 301 Cal., 4.5 grams of fat, 9 grams of fiber and 26 grams protein. A very well rounded dish that only takes about an hour to cook.

Ingredients:
cooking spray
1 LB extra-lean ground beef
2 large onion, chopped
2 8-ounce cans no-salt-added tomato sauce
1 1/2 cups water
4 cloves garlic, minced
2 15-ounce cans no-salt-added pinto beans, rinsed and drained
3 tbsp chili powder
1 fresh jalapeno pepper, seeds and ribs discards, chipped
1 tbsp fresh or 1 tsp dried oregano
1 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne
pepper to taste
2 tbsp cornstarch
1/4 cup water

Lightly spray large saucepan with cooking spray. Cook and stir beef over medium-high heat for 4 to 5 minutes or until no longer pink. Drain well in a colander. Wipe pan with paper towel. Lightly spray pan with cooking spray.
Cook onions over medium-high heat for 3-4 minutes, or until soft, stirring frequently.
Stir in beef, tomato sauce, 1 1/2 cups water, and garlic. Reduce heat and simmer, partially covered, for 20 minutes.
Stir in beans, chili powder, jalapeno, oregano, cumin, salt, cayenne, and pepper. Simmer, partially covered, for 30 minutes.
Put the cornstarch in a cup. Add water, stirring to dissolve. Stir into chili mixture. Cook for 3-4 minutes, or until the desired consistency.