Nonstick cooking spray 
1 pound boneless beef chuck shoulder, cut into 1/2-inch pieces 
2 cups chopped onions 
5 cloves garlic, minced 
2 tablespoons chili powder 
1 tablespoon ground cumin 
1 teaspoon ground coriander 
1 teaspoon dried oregano leaves 
2-1/2 cups fat-free reduced-sodium beef broth 
1 cup prepared salsa or picante sauce 
2 cans (16 ounces each) pinto or red beans (or one can of each), rinsed and drained 
1/2 cup chopped fresh cilantro 
1/2 cup fat-free sour cream 
1 cup chopped ripe tomatoes 

Spray Dutch oven or large saucepan with cooking spray; heat over medium-high heat until hot
Add beef, onions and garlic; cook and stir until beef is no longer pink, about 5 minutes
Sprinkle mixture with chili powder, cumin, coriander and oregano; mix well
Add beef broth and salsa; bring to a boil
Cover; simmer 45 minutes. 
Stir in beans; continue to simmer uncovered 30 minutes or until beef is tender and chili has thickened, stirring occasionally
Stir in cilantro
Ladle into 8 bowls; top evenly with sour cream and tomatoes
Garnish with pickled jalapeño peppers, if desired

Food exchange 1-1/2 Starch 1 Vegetable 2-1/2 Meat
(about 3/4 cup chili with 1 tablespoon sour cream and 2 tablespoons chopped tomatoes (without garnish)) 
Calories 268 Calories from Fat 21 % Total Fat 7 g Saturated Fat 2 g 
Cholesterol 37 mg Carbohydrate 31 g Fiber 2 g Protein 25 g Sodium 725 mg

Courtesy Diabetic Cooking

Serves 8