’Tis the season
The cold and flu season is upon us and one of the best ways to guard against coming under the weather is to get a flu shot and eat smart.
This recipe is packed with nutrients to help keep your immune system strong. This makes enough for a crowd, or enough for leftovers — always a good thing in a busy family! It’s not too spicy, so everyone can enjoy it. Spice fans can customize their bowls with PC Louisiana Hot Sauce. If you need more tips on staying healthy this cold and flu season, visit me or our in-store pharmacist.
Ingredients:
1 tbsp (15 mL) PC Splendido ColdPressed Extra Virgin Olive Oil
11/2 lb (750 g) PC Free From Lean Ground Beef
3 onions, chopped
4 cloves garlic, finely chopped
1/2 cup (125 mL) no name Chili Powder
1 tsp (5 mL) salt
1 can (156 mL) tomato paste
2 cans (each 796 mL) PC Organics Whole Tomatoes Canada Choice 1 can (540 mL) no name Dark Red Kidney beans, rinsed and drained
Instructions:
1. In large saucepan, heat oil over medium-high heat. Cook beef for 4 to 5 minutes, stirring to break up, or until no longer pink. With slotted spoon, transfer beef to bowl. Dis- card all but 3 tbsp (45 mL) fat from saucepan.
2. Return saucepan to medium heat. Stir in onions; cook until lightly coloured, stirring occasionally, about 4 minutes. Stir in garlic; cook for 1 minute. Stir in chili powder and salt; cook for 1 minute, stirring occasionally. Stir in tomato paste until combined. Stir in browned beef, canned tomatoes with liquid and kidney beans. Bring to a boil. Reduce heat to simmer. Cook uncovered for 30 minutes, stirring occasionally. Makes 6 servings
Per serving: 280 calories, fat 12g, sodium 720mg, carbohydrate 23g, fibre 8g, protein 19g
Dietitian’s tip:
If you’re looking to cut back on sodium, choose PC Blue Menu no salt added canned tomatoes and kidney beans. Recipe source: pc.ca