Tailgate chili

GEHA | September 13, 2019

recipes
This tasty, heart-healthy recipe is ready in just 30 minutes.

Ingredients:
1 lb. 95% lean ground beef (or ground white meat chicken or turkey for a healthier option) 
1 medium onion (chopped)
1 medium green bell pepper (chopped)
1 medium jalapeño (optional, only if you like spicy chili), chopped
4 clove minced, fresh garlic
OR
2 tsp. jarred, minced garlic
1 Tbsp. chili powder
1 Tbsp. ground cumin
1/2 tsp. ground coriander
15.5 oz. canned, no-salt-added or low-sodium pinto or kidney beans, rinsed, drained
14.5 oz. canned, no-salt-added, or, low-sodium, diced tomatoes (undrained)
3/4 cup jarred salsa (lowest sodium available)


Directions

  1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan.
  2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
  3. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
  4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

Makes 4 servings.

Nutritional values per serving:

297calories
6.0 gtotal fat
2.5 gsaturated fat
29 gcarbohydrate
7 gdietary fiber
31 gprotein
288 mgsodium

 


Reprinted on September 13, 2019, courtesy of the American Heart Association. For more, visit heart.org.