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Have It Your Way Chili

by Pamela Aughe, RD

Servings: 6 (1.5 Cups Per Serving)
Prep Time: 20
Cook Time: 30
Nutrition Facts
Serving Size 1.5 Cups
    
Amount per serving
Calories 300
% Daily Value*
Total Fat 12g 
 Saturated Fat 4.5g 
Cholesterol 35mg 
Sodium 540mg 
Total Carbohydrate 28g 
 Dietary Fiber 8g 
Protein 23g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

This have-it-your-way chili can be made vegetarian, with ground turkey or with ground beef. Enjoy the slightly sweet flavor added by the carrot.

Ingredients

2 teaspoons canola oil
1 pound extra-lean ground beef or extra-lean ground turkey, or 1 10-ounce package frozen meatless crumbles, thawed
1 large onion, chopped
3 cloves garlic, minced
2 ribs celery, chopped
1 medium-size green bell pepper, chopped
1 medium-size red bell pepper, chopped
1 carrot, scrubbed and sliced thinly
1 15 ½-ounce can dark or light kidney beans, drained and rinsed
2 14 ½-ounce cans diced tomatoes
1 6-ounce can no-salt-added tomato paste
2 tablespoons chili powder
1 teaspoon ground oregano
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon black pepper
3 green onions, sliced thinly, optional
½ cup chopped fresh cilantro, optional
½ cup fat-free sour cream

Directions

  1. Combine the oil, meat (or turkey or meatless crumbles), onion and garlic in a large pot over medium heat.
  2. Cook and stir until the onion is wilted and the meat is lightly browned. About 6 to 8 minutes.
  3. Add the remaining ingredients except the optional ones and the sour cream. Stir well, cover and reduce heat; simmer gently for 20 minutes. Adjust the chili powder, oregano and black pepper to taste.
  4. Serve with green onions, cilantro and/or sour cream.

Cooking Tip

Double the batch and freeze in individual portions or family-size batches.
Rate this article:  Average 4 out of 5

About the author:

Pamela S Aughe RD

Pamela Aughe, RD

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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