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["Defrost the Atkins Chili meals and pour into a medium to large pot.", "Drain and rinse the soy black beans. Add beans and everything else to the pot. Heat over medium heat, stirring until it comes to a boil.", "Taste, and adjust spices to your liking. Turn to lowest simmer setting and leave for at least 30 minutes, longer if you have time. This not only lets the flavors develop, but simmering for a while softens the soy black beans. They are a bit ""al dente"" straight out of the can.", "Divide into serving dishes. Garnish, if desired, and serve.", "Tip: Buy the Atkins frozen chili when it's on sale, make up a batch of this Quick Chili, and freeze in individual servings for later.", "Note: Optional garnishes include chopped cilantro, chopped or sliced avocado, and shredded cheese. Nutritional information below does not include these.", "Nutritional estimates are per serving based on exact ingredients I used, calculated with a free online recipe analyzer. Per serving without garnishes: Calories 390, Total Fat 24 g, Saturated Fat 9 g, Total Carbohydrate 15 g, Dietary Fiber 10 g, Net Carbs 5 g, Sugars 4 g, Protein 30 g. Macros without add-ins: 61% fats, 34% protein, 5% net carbs.", "Improved maros: Add optional side of 1/2 avocado and 1 tablespoon mayonnaise (75% fats, 21% protein, 4% net carbs)", " August 7, 2016 Roxana Lopez for Aunt Rocky's", "For more low lchf/keto recipes and cooking tips, look for Aunt Rocky's Low Carb Recipes Group on Facebook."]
