CHAPTER
9

Protein Pointers

In This Chapter

Along with carbohydrates and fats, protein is an important macronutrient in the human diet. Among many other things, it supplies your body with the essential amino acids it needs.

Not getting enough protein can lead to a host of problems and actually can be fatal if your body doesn’t get the material it needs to construct its own proteins. However, for most of us, the danger isn’t protein deficiency. It’s getting too much of a good thing—along with the harmful fats that come with it.

That’s why we made Principle 5 “Eat healthy sources of protein.” A hot dog at the ballpark is not a healthful protein; a handful or two of hot peanuts is. A barbecued steak with a pat of butter “to bring out the flavor” is not a healthful source of protein; grilled lean chicken is. You get the idea.

In this chapter, we show you how to add healthy proteins to your diet, as well as warn you which high-fat proteins to avoid.

Protein: The Basics

There are two types of protein: complete and incomplete. Complete proteins contain all the essential amino acids you need to get from your diet. Animal proteins like meat, poultry, fish, dairy products, and eggs all contain complete proteins.

Incomplete proteins, as the name suggests, don’t contain all the essential amino acids you need. With a couple exceptions, plant proteins are incomplete. However, these proteins can be combined to make complete proteins.

DEFINITION

Complete proteins contain all the essential amino acids you need to get from your diet. Incomplete proteins lack some of the essential amino acids you need.

Whether complete or incomplete, the best approach to getting enough protein in your diet is to get away from the idea of meat as the focus of every meal. If you do have meat on your menu, think of it as just one part of the meal, instead of the focus.

In fact, a better alternative is to make vegetables and fruits the centers of attention at mealtime. Mix things up by including two or more meatless meals each week. You also could experiment with soy and some protein-rich grains. And increase your servings of brown rice, pasta, dry beans, and even peanuts in your meals.

Animal Proteins

Lean animal proteins are healthful proteins. The best choices are fish; shellfish; skinless, lean chicken or turkey; low-fat or fat-free dairy (such as skim milk and low-fat cheese); egg whites; and egg substitutes.

Meat and Poultry

When it comes to meat, the best choice is to stick to lean cuts, whether it’s beef, pork, lamb, poultry, or another source.

The leanest cuts of beef are round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest cuts of pork are pork loin, tenderloin, center loin, and ham. Choose extra-lean ground beef. The label should say it’s at least 90 percent lean. You may be able to find ground beef that’s 93 percent or 95 percent lean. Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices. Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami. Stay away from sausage, bacon, and other high-fat meats.

Before cooking, trim away all the visible fat from meats and poultry. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying, and drain off any fat that appears during cooking.

What’s more, skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories and can cause the food to soak up more fat during frying. And opt for and prepare foods without high-fat sauces or gravies—that includes dry beans and peas, too.

Whatever you decide on, make eating red meat a rare event.

DID YOU KNOW?

Studies have shown that high-protein weight-loss diets may work more quickly than low-fat diets, at least in the first 6 months. After a year or so, though, weight loss is about equal. With a high-protein diet, proteins slow the movement of food from the stomach, which helps hold off hunger pangs. In addition, protein doesn’t cause a rise in blood sugar, and your body uses more energy to digest protein than it does to digest carbs and fat. Don’t go overboard on protein and cut other foods from your diet, or you’ll become deficient in important inflammation-fighting nutrients.

Bison

Also known as bison, American buffalo is a flavorful and tender meat that’s become an increasingly popular option for lean protein. Buffalo meat provides more protein and nutrients with fewer calories and less fat than any other type of meat, including chicken. In fact, the American Heart Association includes bison in its lean-meat dietary guidelines.

You can buy buffalo ground, bratwurst style, or as steaks or roasts. It can be used in recipes wherever beef is used.

Eggs

Eggs are rich in protein and other nutrients but high in cholesterol. Eggs have been labeled the bad guys in terms of heart health because of the high cholesterol content of yolks. However, more recent research has shown that the mix of fats in your diet has a greater impact on your risk of heart disease than simply your cholesterol intake. In fact, up to one egg a day can be part of a heart-healthy diet.

If you find you use a lot of eggs in baking, you might want to consider using two egg whites, or 1 egg white plus 2 teaspoons unsaturated oil, in place of 1 whole egg so you don’t go overboard on your weekly egg intake.

Milk Products

Although milk products are high in protein, they’re also high in saturated fat. Stay away from whole milk, butter, ice cream, and other high-fat dairy products.

Instead, opt for lighter versions such as these:

Keep in mind if you’re trying some of the preceding foods for the first time, you might not like them. It’s important to enjoy the foods you eat or you won’t stick with any dietary changes you make. That being said, if you like nonfat yogurt, great, enjoy it. However, if you’re not crazy about nonfat cheese, try the reduced-fat version.

Plants and Protein

Plant foods contain the same eight amino acids animal proteins have but in different amounts. However, they don’t carry significant amounts of fat with them, so they’re a great staple for the anti-inflammation diet.

As long as you’re eating a healthy diet, plant foods can supply all the amino acids you need. When you put two incomplete proteins together, the result is a complete protein. Think rice and beans, corn and beans, and milk and cereal.

The idea that two incomplete proteins have to be eaten at the same meal to create a complete protein is a myth. Studies show you can eat incomplete proteins as much as 24 hours apart, and your body will still effectively combine all the amino acids you eat during that time period. So if you eat a balanced diet (remember Principle 1?), you don’t need to worry too much about whether your proteins are “complete” or “incomplete.”

And here’s more good news: all plant proteins are more economical sources of protein than animal proteins.

WHAT THE EXPERTS SAY

Dr. Walter Willett—developer of the Healthy Eating Pyramid, which provided the background for our seven principles—states, “In terms of your health, there isn’t enough evidence to argue that one type of protein is better for you than another.” Dr. Willett says animal and vegetable proteins have roughly equivalent effects on health.

Soy Proteins

For such a little bean, soy foods pack a protein wallop. Just how much protein is in soy?

Soy means high-quality protein. The protein content is roughly equal to the quality of animal proteins.

New soy products are appearing on grocery shelves every day, in large part because the U.S. Food and Drug Administration (FDA) authorized a nutrition label that can be put on soy foods claiming at least 25 grams soy protein a day, as part of a low-fat diet, can lower blood cholesterol levels in people who have high cholesterol. Soy products containing at least 6.25 grams soy protein per serving are allowed to bear this FDA-approved label.

Soybean products worth trying include soy milk, soy sauce, soy flour, texturized vegetable protein (TVP), soy cheese, soy flakes, soy grits, soy nuts, tofu, tempeh, and meat alternatives, among others.

Let’s take a closer look at a few of these soy products:

Soy flour is made by grinding roasted soybeans into a fine powder. This flour contains almost three times the amount of protein as wheat flour. It may be used in a number of ways, including adding it to sauces and gravies as a thickener or to pancake batter for a nutty flavor and protein boost. Soy flour does not have gluten, so it can’t completely replace wheat flour in a dough that requires yeast.

Soy milk is a drink made from soybeans. It can be used interchangeably with cow’s milk for drinking, cooking, and baking. It’s ideal for those with allergies to cow’s milk or those who do not consume animal products. You can find unflavored, vanilla, or chocolate flavored soy milk. The flavored versions contain more sugar than the plain.

Soy sauce is a staple of Asian cuisine. It’s derived from fermented soybeans mixed with roasted grain (wheat, barley, or rice are common), injected with a special yeast mold, and flavored with salt. Varieties include light, dark, mushroom soy sauce, and tamari. Even though soy sauce is derived from soy, it’s actually a weak source of protein—1⁄4 cup soy sauce has only 1 gram protein.

If you’re sensitive to gluten or yeast, be sure to read the labels on all soy-type sauces. When it comes to sodium content, reduced-sodium soy sauce is relatively high in it, so use it in small amounts if you’re salt sensitive. And be careful of soy sauce labeled “light.” It’s actually saltier than the darker varieties and should not be confused with low-sodium, reduced-sodium, or “lite” soy sauces.

Texturized vegetable protein (TVP) is protein that’s derived from soybeans. Low in fat and rich in protein, TVP adds flavor and texture to foods. However, it often takes some getting used to when included in sauces, casseroles, stews, and other entrées. TVP is available in powder form, chunks, slices, and granules.

Soy cheese is a cheese substitute made from soy milk. Soft soy cheese is used in place of sour cream or cream cheese. Firmer cheeses don’t melt the way dairy cheeses do, but they can stand in for dairy cheese replacements. Firmer soy cheese is often colored or flavored to imitate specific dairy cheeses, such as mozzarella or cheddar.

INFLAMMATION INFORMATION

If you’re sensitive to milk products, check the label of soy cheeses carefully. They could contain dairy proteins like whey or casein.

Soy nuts are made from whole soybeans that have been soaked in water and then baked. They’re a great, high-protein snack food similar in texture and flavor to peanuts. They’re available in different flavors, such as chile or paprika.

Soy grits are toasted, cracked soybeans usually the size of very coarse cornmeal. Soy flakes are cracked soybeans that have been pressed through rollers, as with rolled oats. Grits are high in protein and can be cooked like rice and used in pilafs. Soy flakes are cooked like rolled oats and served as a hot cereal.

Tofu, or bean curd, is a soft food made by curdling fresh, hot soy milk with a coagulant such as nigari (a compound found in natural ocean water) or calcium sulfate (a naturally occurring mineral). Curds also can be produced by using acidic ingredients like lemon juice or vinegar. The curds are then generally pressed into a solid block.

Tofu is a dietary staple throughout Asia. It’s made daily in thousands of tofu shops and sold on the street. Tofu soaks up any flavor that’s added to it.

Three main types of tofu are available in grocery stores:

Tempeh is a solid made by the controlled fermentation of cooked soybeans. It has been a favorite food and major source of protein in Indonesia for hundreds of years and is gaining in popularity here, too. Tempeh has a firm texture and a mushroomlike flavor. Often sliced and fried, it can replace mushrooms in recipes.

In addition you can find Meat alternatives to replace hot dogs, hamburgers, ground beef, deli meats, bacon, and more. Many brands are available, and they all have slightly different tastes and consistencies, so you might want to try a few to find which you prefer.

Miso is a fermented soybean paste used for seasoning and in soup stock. It’s high in protein—1 ounce contains 3 grams protein.

Soy protein isolate is a powdered ingredient made from soy meal from which the fat has been removed. It has been separated or isolated from the other components of the soybean, making it 90 to 95 percent pure protein and nearly carbohydrate and fat free, with a very mild flavor. You can purchase soy protein isolate as flavored soy protein shake powder or plain soy isolate powder. Several brands are fortified with calcium and other minerals and vitamins, along with sweeteners and flavorings. You can also find individual, single-serving packages. The most economical form of soy isolate is plain powder with no other ingredients added.

Soy protein isolate is used in making a variety of foods:

Look for soy protein isolate in the health-food section or the pharmacy in your local supermarket. Natural- and health-food stores carry the widest variety of products. You can also shop for it via mail order, food cooperatives, buying clubs, online, and mass-market stores.

If you aren’t already eating soy products, it might take some time to get used to the taste and texture. The American Dietetic Association recommends introducing soy slowly by adding small amounts to your daily diet or mixing it into existing foods. Then, after you’re familiar with the taste and texture, you can add more.

Here are some further suggestions for adding soy to your diet:

A word of caution: soy products can cause stomach problems, including flatus (gas), bloating, and rumbling intestines due to indigestible carbohydrates. More processed products are less likely to be a problem. Soy isolate, for example, tends to cause less gas because many of the indigestible carbohydrates have been removed. If you experience gas or other stomach problems when eating soy, try Beano. This antigas product helps many people. It works with your body’s digestion to break down gassy foods, making them more digestible.

WHAT THE EXPERTS SAY

All the information for and against soy can be confusing. Here’s the bottom line: soy foods are good for fighting inflammation when they replace less-healthful choices, like red meat. But keep in mind, soy by itself is not a magic bullet. Commenting on the heart-benefit claims for soy, Dr. Willett put it this way: “It will work only if it is part of an otherwise healthy diet.” Dr. Willett and his colleagues suggest keeping your servings of soy to two or four times a week and are cautious about soy products because of their phytoestrogens—potent biological agents similar to estrogen. Until we know more about phytoestrogens, don’t eat a lot of soy every day.

Legumes

Legumes, or pulses, are the edible seeds of plants. There are more than 1,000 species of legumes, and they have been found in 5,000-year-old settlements across the globe from the Eastern Mediterranean to Switzerland.

Legumes are truly wonder foods. They’re low in fat, they’re high in protein, and they absorb the flavor of the spices and herbs they’re mixed with. Beans and other legumes have many nutrients now recognized as important in preventing heart disease, cancer, and obesity, such as fiber, potassium, and folate. They’re also high in complex carbohydrates, fiber, vitamins, and minerals.

You can eat legumes with the skin still intact, split in half, or without their skins. If you’re a vegetarian, lentils are probably a staple in your diet. If you’re a meat eater, legumes offer an alternative source of protein without the fat but with a lot of fiber.

Lentils are 20 to 25 percent protein, which is double what’s found in wheat and three times what’s found in rice. However, they’re poor in the essential amino acid methionine. When eaten with grains, lentils are a complete protein.

Many classes of dry beans are produced in the United States. The major ones are adzuki, anasazi, black, blackeye, chickpea (large or small), cranberry, Great Northern, kidney (dark red, light red, or white/cannellini), lima (baby or large), marrow (white), navy (pea), pink, red (small), pinto, white (small), and yellow eye.

Like soybeans, beans can cause stomach discomfort. If you soak them in water for at least a few hours (preferably overnight), they’re much easier to cook and cause less flatulence.

Nuts

Nuts are often overlooked as the elegant source of protein they are. Yes, nuts are high in fat, but the fat is heart healthy and may help reduce low-density lipoproteins.

In fact, nuts are recommended as part of the DASH diet (Dietary Approaches to Stop Hyper-tension), a dietary plan clinically proven to significantly reduce blood pressure. The DASH diet is supported by the National Heart, Lung, and Blood Institute, which recommends four or five servings per week of nuts as well as seeds and legumes.

The FDA recommends eating up to 1.5 ounces nuts daily. Here are some guidelines for portion size:

The following table outlines the approximate number of shelled nuts per 1 ounce and offers an overview of various nuts’ calories, protein, and fat content.

Nut Nutrients

The Least You Need to Know

Soy Nuts

Soy nuts are easy to make. Add your favorite spices, and you have a yummy, high-protein snack.

1 cup dry soybeans

1⁄4 tsp. salt

Your choice spices

  1. In a large bowl, soak dry soybeans in enough water to cover for 3 hours. Drain.
  2. Preheat the oven to 350°F.
  3. On a well-oiled cookie sheet, spread soy nuts in a single layer. Sprinkle with salt.
  4. Roast soy nuts for 15 minutes. Continue roasting, stirring every 5 minutes until golden brown and crunchy.
  5. Remove soy nuts from the oven, add desired spices to taste, and stir. Store in an airtight container.

Shrimp Scampi

This classic shrimp dish features a hint of lemon and crisp, sweet peppers.

1 TB. olive oil

1 TB. butter

2 medium red bell peppers, ribs and seeds removed, and sliced (2 cups)

1⁄4 cup white wine

1⁄4 cup chicken stock

2 TB. lemon juice

1⁄2 lb. shrimp, peeled and deveined

  1. In a large skillet over medium heat, heat olive oil and butter. Add red bell peppers, and sauté for 5 minutes or until tender-crisp.
  2. Add white wine, chicken stock, and lemon juice, and stir. Simmer for about 3 or 4 minutes.
  3. Add shrimp, and cook for about 4 more minutes or until shrimp turns pink and curls up.
  4. Serve over top your favorite pasta.

Grilled Chicken Salad

Honey and grapes provide a sweetness to this chicken salad with a crunch from the almonds.

1 (8-oz.) boneless, skinless chicken breast

11⁄2 TB. honey

2 TB. reduced-fat mayonnaise

2 TB. fat-free plain yogurt

1⁄4 tsp. dried rosemary

1⁄2 cup seedless grapes, halved

2 TB. slivered almonds

  1. Preheat a grill or grill pan over medium-high heat, and brush with oil or spray with nonstick cooking spray.
  2. Pound thickest parts of chicken breast to even it out, and brush chicken with honey.
  3. Place chicken on the grill, and cook for about 5 to 8 minutes per side or until a meat thermometer inserted into the center registers 170°F. Let cool, and cube or shred chicken.
  4. In a medium bowl, combine mayonnaise, yogurt, rosemary, grapes, and almonds, and mix well. Add chicken, and stir to coat.
  5. Serve immediately, or chill and then serve.

Crunchy Crab Salad

You’ll love this crunchy take on traditional tuna salad.

1 (6-oz.) can crab, drained

3 tsp. reduced-fat mayonnaise

1 small carrot grated, shredded, or finely chopped (2 TB.)

2 TB. slivered almonds

  1. In a medium bowl, combine tuna, mayonnaise, carrots, and almonds.
  2. Serve immediately on a mixed-greens salad or with whole-grain crackers, or chill for up to 24 hours.

Tuna Wrap

This quick and easy recipe enables you to turn tuna salad into a delicious wrap perfect for lunches or picnics.

1 (8-in.) whole-wheat tortilla

1 TB. reduced-fat mayonnaise

1⁄2 (6-oz.) can tuna packed in water, drained and broken up with fork a bit

1⁄2 cup raw baby spinach

2 TB. shredded reduced-fat cheddar cheese

  1. Place whole-wheat tortilla on a plate, and spread mayonnaise on top.
  2. Line middle of tortilla with tuna, top with spinach, and sprinkle with cheddar cheese. Roll, and serve.

Turkey BLT Wrap

This simple yet tasty wrap will fill you up at lunch and power you through your afternoon.

1 (6-in.) whole-wheat tortilla

1 TB. reduced-fat mayonnaise

3 slices turkey bacon, cooked

3 oz. roast turkey breast, diced

2 slices tomato

2 leaves lettuce

  1. Place whole-wheat tortilla on a plate, and spread mayonnaise on top.
  2. Line middle of tortilla with turkey bacon, and top with turkey breast, tomato, and lettuce. Roll, and serve.

Salmon Melt

Salmon adds a flavorful and omega-3 rich spin to the classic tuna melt.

1 (6-oz.) can or pouch ready-to-eat salmon

1 TB. reduced-fat mayonnaise

2 whole-wheat English muffins, halved and toasted

4 slices tomato

2 TB. reduced-fat shredded cheddar cheese

  1. Preheat the oven or toaster oven to broil.
  2. In a small bowl, combine salmon and mayonnaise.
  3. Spread mixture evenly on English muffin halves, place 1 tomato slice on each muffin half, and sprinkle cheddar cheese evenly over tomato slices.
  4. Place muffin halves under the broiler for 3 to 5 minutes or until cheese melts, and serve.

DIET DO

Canned or pouch salmon is a simple, affordable way to boost your intake of healthy omega-3 fatty acids.

Buffalo-Style Broiled Shrimp

Serve this shrimp dish that packs some heat along with a cooling dip at your next party.

1⁄4 cup hot sauce

1 TB. butter, melted

1⁄2 lb. medium or large raw shrimp, peeled and deveined

1⁄4 cup buttermilk

1⁄2 cup reduced-fat sour cream

1⁄4 cup reduced-fat blue cheese crumbles

Carrot and celery sticks

  1. In a medium bowl, combine hot sauce and butter. Add shrimp, and toss to coat. Cover and refrigerate for 30 minutes.
  2. Preheat the oven to 400°F.
  3. In a small bowl, combine buttermilk, sour cream, and blue cheese crumbles. Set aside.
  4. Arrange shrimp in a single layer on a baking sheet, drizzle with marinade, and bake for 5 or 6 minutes or until pink all over.
  5. Serve with dip and carrot and celery sticks.

Grilled Fish Tacos

You’ll love these lightened up tacos with a sweet, relish-like topping.

11⁄2 tsp. olive oil

11⁄2 tsp. lime juice

11⁄2 tsp. sugar

11⁄2 tsp. red wine vinegar

1⁄4 tsp. kosher salt

1⁄2 medium avocado, peeled, pitted, and diced

1⁄2 small red bell pepper, ribs and seeds removed, and diced

1⁄2 small red onion, minced

3 rings fresh pineapple, diced

11⁄4 lb. cod loin, or other firm whitefish like haddock

Olive oil spray

11⁄4 tsp. salt-free lemon pepper seasoning

8 (6-in.) flour or whole-wheat tortillas

  1. In a small bowl, combine olive oil, lime juice, sugar, red wine vinegar, and kosher salt.
  2. Add avocado, red bell pepper, red onion, and pineapple, and mix well to combine.
  3. Cover and refrigerate for 30 to 60 minutes to let flavors meld.
  4. When ready to eat, heat a grill to medium heat. Spray 2 medium pieces of aluminum foil with olive oil spray.
  5. Evenly divide cod between aluminum foil pieces. Spray cod with olive oil spray, and sprinkle with lemon pepper seasoning.
  6. Place fish on foil on the grill, and cook for about 4 minutes. Flip fish over on foil, and cook for 4 more minutes or until fish flakes with a fork.
  7. Evenly divide fish among tortillas, top with pineapple salsa, and serve.

Quick Mexican Pizza

This Mexican-inspired pizza makes a delicious lunch or quick supper.

1 (8-in.) whole-wheat tortilla

1⁄3 cup fat-free refried beans

2 TB. shredded reduced-fat Mexican blend or cheddar cheese

2 TB. shredded lettuce

1⁄2 small tomato, diced (2 TB.)

2 tsp. reduced-fat sour cream

  1. Preheat the oven to 350°F.
  2. Place whole-wheat tortilla on a baking sheet, and spread refried beans evenly over top. Sprinkle with Mexican blend cheese, lettuce, and tomato.
  3. Bake for about 10 minutes or until heated through and cheese melts. Top with sour cream, cut into wedges, and serve.

DIET DO

For a quick Mexican wrap, skip the baking step, and instead of cutting it into wedges, roll the ingredients inside the tortilla.

Mexican-Style Eggs Benedict

Salsa gives a fresh, light flavor to this classic breakfast.

1 whole-wheat English muffin, halved and toasted

2 large eggs

1 cup loosely packed baby spinach

1⁄4 cup salsa

  1. In a medium saucepan over high heat, bring about 2 inches water to a boil.
  2. Into a small bowl, crack eggs one at a time. Pour eggs into boiling water, and spoon hot water over yolk to cook. Reduce heat to medium, and simmer for 3 to 8 minutes or until egg yolk reaches your desired consistency.
  3. Using a slotted spoon, remove eggs from water and place on a paper towel–lined plate to absorb extra water.
  4. Place English muffin halves on a plate, and top each with 1⁄2 cup baby spinach and 1 egg. Spoon 2 tablespoons salsa on top of each egg, and serve.

Huevos Ranchero Wraps

For a protein-packed all-in-one meal you can make and take with you, you can’t beat this flavorful recipe.

4 large eggs, beaten

1⁄4 tsp. black pepper

2 (8-in.) whole-wheat tortillas

1⁄4 cup mild, medium, or hot salsa

1⁄2 cup shredded reduced-fat cheddar cheese

  1. Lightly coat a nonstick sauté pan with nonstick cooking spray, and set over medium heat. Add eggs, and cook, stirring, for 3 or 4 minutes or until eggs are cooked and set.
  2. Season with black pepper, and remove from heat.
  3. Place whole-wheat tortillas between 2 paper towels, and microwave on high for 20 seconds.
  4. Remove tortillas from paper towels, place tortillas on separate plates, and divide egg mixture between tortillas. Evenly divide salsa and cheddar cheese between tortillas, roll, and serve. (Serves 2.)

California Scramble

This Mexican-inspired breakfast fiesta will start your day off right—whether you eat it for breakfast or breakfast-for-dinner.

2 large eggs

1 TB. reduced-fat shredded Monterey Jack cheese

1⁄4 medium avocado, peeled, pitted, and diced

1⁄4 medium tomato, diced

  1. Heat a small, nonstick skillet over medium-low heat.
  2. In a small bowl, whisk eggs until well blended. Pour into the skillet, and cook, stirring often, for 5 minutes or until eggs are almost set.
  3. Sprinkle on Monterey Jack cheese, avocado, and tomato. Stir until well combined and heated through, and serve.

Chili

This protein- and antioxidant-packed chili will warm you from the inside out.

1 TB. olive oil

1⁄2 medium onion, chopped (1⁄4 cup)

1 medium red bell pepper, ribs and seeds removed, and chopped (1⁄2 cup)

1 lb. lean ground beef (90% lean or higher)

1 (15.5-oz.) can red or black beans, drained and rinsed

1 (11-oz.) can corn, drained

1 (14.5-oz.) can diced tomatoes in sauce

1 (8-oz.) can tomato sauce

1 TB. chili powder

1⁄2 cup shredded reduced-fat cheddar cheese

  1. In a medium saucepan over medium heat, heat olive oil. Add onion and red bell pepper, and cook, stirring often, for 5 minutes or until tender.
  2. Add ground beef, and cook, stirring to break up large pieces, for 8 minutes or until browned.
  3. Add red beans, corn, diced tomatoes in sauce, tomato sauce, and chili powder, and mix well. Reduce heat to low, cover, and simmer for 30 minutes, stirring occasionally.
  4. Sprinkle 1 tablespoon cheddar cheese in the bottom of each bowl, top with chili, sprinkle remaining cheese on top, and serve.