GEHA | September 13, 2019
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
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)
- 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.
- Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
- Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
- 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:
|6.0 g||total fat|
|2.5 g||saturated fat|
|7 g||dietary fiber|
Reprinted on September 13, 2019, courtesy of the American Heart Association. For more, visit heart.org.