Classic Chili

En Español (Spanish Version)

Nutrition Facts

Serving Size 1
Calories 372
Total Fat 15 g
Saturated Fat 6 g
Sodium 517 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Protein 33 g

Servings and Times

Servings 4

Tip: Save the leftovers for lunch.

Ingredients and Preparation

Ingredients Measures
90% reduced-fat ground beef 1 pound
Small white onion, chopped 1
Green bell pepper, chopped 1
Garlic cloves, minced 2
Diced tomatoes with added puree 1 (28-ounce) can
Kidney beans, drained 1 (16-ounce) can
Cumin 3 tablespoons
Chili powder 2 tablespoons
Dried oregano 1½ teaspoons
Salt ¼ teaspoon
Light sour cream ¼ cup
Reduced-fat grated cheddar cheese ¼ cup
  1. Directions
  2. Heat a Dutch oven or large pot over medium-high heat. Add beef and brown, breaking with a wooden spoon or spatula until cooked through, about 5-7 minutes.
  3. Stir in onion, pepper, and garlic. Cook 3-4 minutes, until vegetables are slightly softened.
  4. Add tomatoes and beans to the pot. Stir in cumin, chili powder, oregano, and salt.
  5. Bring to a boil, then reduce to medium heat and simmer, stirring occasionally for 20 minutes or more, until the chili reaches desired thickness.
  6. Top each bowl of chili with 1 tablespoon sour cream and 1 tablespoon cheese.

Exchanges

3 lean meats; 1.5 very lean meat substitutes; 1.5 starches; 1 vegetable

Side Suggestions: Crusty Bread (Italian or French)

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Copyright © EBSCO Publishing. All rights reserved.

Back