Tex-Mex Microwave Chili

1          cup chopped onion (1 medium)
3/4       cup chopped red, green, or yellow bell pepper (1 small)
1          clove garlic, minced
1          jalapeno chile, seeded and minced
1          tablespoon vegetable oil
1          pound lean ground beef
1          can (15 oz.) kidney beans
1          can (15 oz.) diced tomatoes
2-3       tablespoons chili powder
2           tablespoons tomato paste
1           teaspoon ground cumin
1/4 -1/2 teaspoon cayenne pepper
1/4        teaspoon salt

In a 2-quart microwave-safe dish, combine onion, bell pepper, garlic, chile and oil. Cover, microwave on High 1-2 minutes to soften vegetables. Crumble ground beef evenly over vegetables; stir. Cover, microwave on High for 3 minutes, or until meat has lost most of its pink color. Drain and discard drippings.

Drain beans and tomatoes, reserving 2 tablespoons liquid from each. Add reserved liquids, beans, tomatoes, chili powder, tomato paste, cumin, cayenne and salt to meat. Microwave uncovered on High 4 minutes, stirring once. Cover, microwave on medium 5-6 minutes.

Let chili stand, covered, 5 minutes before serving. Makes 5 cups. Serves 4.

Nutritional Information per Serving:

Calories 316, Protein 31 g, Carbohydrates 31 g, Fat 8 g, Calories from fat 24%, Cholesterol 57 g
Fiber 9 g, Folate 128 mcg, Sodium 832 mg