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 Super Simple
30-Minute Menus
Beans-R-Boss
Chili with Corn Dog Dumplings (Menu 19)
Corn Dog
Dumplings
Assorted Bell Pepper Sticks with Blue Cheese Dip |
| This would be super for a tail gate party! It’s just like having your favorite corn dog (without the stick) on top of a hearty bowl of chili. |
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| Calories:
166 (6% fat); Fat: 1g; Cholesterol: 0mg;
Carbohydrate: 31g; Dietary Fiber: 9g; Protein:
8g; Sodium: 1241mg; Diabetic Exchanges: 1-1/2
starch, 2 vegetable |
| Yield:
6 (1-cup) servings |
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1 |
(30-ounce)
can chili beans |
2 |
(14.5-ounce)
cans chili ready diced tomatoes |
| 1 |
teaspoon
Splenda brown sugar granular |
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| Calories:
180 (16% fat); Fat: 3g; Cholesterol: 10mg;
Carbohydrate: 30g; Dietary Fiber: 1g; Protein:
8g; Sodium: 707mg; Diabetic Exchanges: 1/2
very lean meat |
| Yield:
6 (2-Dumplings per person) servings |
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1 |
(14-ounce)
package fat-free hot dogs, sliced super thin
(you will only use 4-hot dogs) |
1 |
(8.5-ounce)
box corn muffin mix |
| 2 |
egg
whites |
1/3 |
cup
water |
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| Assorted
Bell Pepper Sticks with Blue Cheese Dip |
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| Calories:
42 (0% fat); Fat: 0g; Cholesterol: 1mg;
Carbohydrate: 10g; Dietary Fiber: 2g; Protein:
1g; Sodium: 184mg; Diabetic Exchanges: 1
vegetable, 1/2 other carbohydrate |
| Yield:
6 (1/2-bell pepper and 1-1/2 tablespoons
dressing) servings |
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1 |
large
green bell pepper |
1 |
large
red bell pepper |
| 1 |
large
yellow bell pepper |
1/2 |
cup
fat-free blue cheese salad dressing |
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DIRECTIONS |
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Set
timer for 30 minutes to begin. |
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30 minutes before dinner, start making the Beans-R-Boss Chili. In a 12-inch non-stick skillet, on medium-high heat, bring to a low boil: 1 (30-oz) can chili beans, 2 (14.5-oz) cans chili ready diced tomatoes and 1-t Splenda brown sugar granular. |
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27 minutes before dinner, start making the Corn Dog Dumplings. On a cutting board, thinly slice 4-fat-free hot dogs, set aside. |
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In a medium bowl, make the dumpling batter; add 1 (8.5-oz) box corn muffin mix, 2-egg whites and 1/3-c water mix until well blended. Once you have the batter made stir in the thinly sliced 4-fat-free hot dogs. |
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20 minutes before dinner, add the Corn Dog Dumpling batter by heaping tablespoonfuls to the low-boiling chili. Reduce the heat to medium-low and cook covered for 15-minutes. |
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15 minutes before dinner, clean and cut into 1/2” wide bell pepper strips 1-large green bell pepper, 1-large red bell pepper and 1-large yellow bell pepper and arrange them on a plate around a small bowl filled with a 1/2-c fat-free blue cheese salad dressing to use as a dip. Place on the Assorted Bell Pepper Sticks with Blue Cheese Dip dinner table. |
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5 minutes before dinner, turn the heat off under the Beans-R-Boss Chili with Corn Dog Dumplings and let set until time for dinner. |
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1 minute before dinner, place the Beans-R-Boss Chili with Corn Dog Dumplings on a hot pad on the dinner table. |
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Supplies List
• Timer
• 12-inch non-stick skillet
• Cutting board
• Medium bowl
• Hot pad
• Tablespoon
• Knife
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Grocery List
Fresh Fruits and Vegetables
11 large green bell pepper
1 large red bell pepper
1 large yellow bell pepper
Staple Items
1 (30-ounce) can chili beans
2 (14.5-ounce) cans chili ready diced tomatoes
Meats
1 (14-ounce) package fat-free hot dogs (you will only use 4-hotdogs)
Dairy
2 egg whites
Baking Items
1 (8.5-ounce) box corn muffin mix
1 box Splenda brown sugar granular (only 1-teaspoon needed)
Seasonings/Condiments
1 bottle fat-free blue cheese salad dressing (only 1/2-cup needed)
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