Recipes
January 4, 2018

Recipe: Award-Winning Chili

by

Homemade chili hits the spot on a cold winter night or an afternoon of watching football on TV.

 

Chili is rich and satisfying, but it doesn’t have to be full of fat and salt. This recipe uses extra-lean meat and lots of seasonings to give it full flavor. The beans provide additional protein and lots of fiber.

 

Ingredients

1 pound extra-lean ground beef (or lean ground turkey)
2 onions, diced
1 green pepper, diced
1 (14-ounce) can Mexican-style tomatoes (like Rotel)
2 (8-ounce) cans tomato sauce
2 tablespoons cumin
2 tablespoons chili powder
1⁄2 teaspoon cayenne pepper
1⁄2 teaspoon paprika (preferably smoked paprika)
1 cup water
1 (14-ounce) can kidney beans, drained and rinsed
1 (14-ounce) can black beans, drained and rinsed
Optional toppings: Low-fat sour cream or low-fat Greek yogurt, low-fat shredded cheese

 

Instructions

Cook ground meat with onions and peppers in Dutch oven or large pot.
Drain excess grease and put meat mixture back in pot.

 

Raw ingredients for chili poured into pot

Add tomatoes, tomato sauce, seasonings and water. Bring to a boil.

 

 

Beans added to pot with chili ingredients

Add beans, cover and simmer 1-2 hours.

 

 

Chili simmering in a pot

Serve with or without toppings.

Adapted from: www.food.com

 

Recipe: Award-winning Chili
Author: 
Recipe type: Lunch, dinner
Serves: 8 (1-cup) servings
 
This is a low-fat, high-fiber recipe for chili that's delicious and filling. Nutrition information reflects extra lean ground beef, without toppings.
Ingredients
  • 1 pound extra-lean ground beef (or turkey)
  • 2 onions, diced
  • 1 green pepper, diced
  • 1 (14-ounce) can Mexican-style tomatoes (like Rotel)
  • 2 (8-ounce) cans tomato sauce
  • 2 tablespoons cumin
  • 2 tablespoons chili powder
  • 1 teaspoon salt
  • 1⁄2 teaspoon cayenne pepper
  • 1⁄2 teaspoon paprika (preferably smoked paprika)
  • 1 cup water
  • 1 (14-ounce) can kidney beans, drained and rinsed
  • 1 (14-ounce) can black beans, drained and rinsed
  • Optional toppings: Low-fat sour cream or low-fat Greek yogurt, low-fat shredded cheese
Instructions
  1. Cook ground meat with onions and peppers in Dutch oven or large pot.
  2. Drain excess grease and put meat mixture back in pot.
  3. Add tomatoes, tomato sauce, seasonings and water. Bring to a boil.
  4. Add beans, cover and simmer 1-2 hours.
  5. Serve with or without toppings.
Nutrition Information
Serving size: 1 cup Calories: 482 Fat: 5.9 grams Saturated fat: 2.1 grams Carbohydrates: 71.4 grams Sugar: 7.5 grams Sodium: 368 milligrams Fiber: 18.3 grams Protein: 39 grams Cholesterol: 43 milligrams

 

Lunch, Dinner, Weight Management, Winter

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