Muscle-building lean protein, blood-sugar regulating fiber, cancer-fighting veggies and anti-inflammatory red chili pepper make this a one-dish meal.

Makes about 12 1-cup servings.

2 lb lean ground beef (93% fat-free)
1 T. olive oil
2 medium sized onions, chopped
2 cloves garlic, minced
1 can diced tomatoes (15 oz.)
1 can dark red kidney beans (15 oz.)
1 can corn (15 oz.)
1 c. grated carrot
1 green pepper, chopped
1-2 T. chili powder
½ tsp salt
½ tsp sugar

•    In a large heavy pot with a lid, heat oil and sauté onions and meat until meat is no longer pink.
•    Add tomatoes, garlic and green pepper, chili powder, salt and sugar, cover and simmer for ½ hour, stirring occasionally.
•    Add carrots and corn and simmer another 15-30 minutes. Taste and adjust seasonings if needed. Serve with hot cornbread.

Nutritional Information per Serving: 240 calories, 36 g protein, 13 g carbohydrates, 9.3 g fat (3.3 g saturated), 61 mg cholesterol, 3.2 g fiber, 358 mg sodium.