Chili

Prep time: 90 minutes

Ingredients:

  • 1 can red kidney beans (drain and rinse beans well to remove salt)
  • 1 can black beans (drain and rinse beans well to remove salt)
  • 2 cans crushed tomatoes (use “no salt added” for lower sodium)
  • 1 small can of tomato paste (use “no salt added” for lower sodium)
  • 2 cloves garlic, diced
  • 1 medium-sized onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 2 tablespoons (tbsp) of olive oil or vegetable oil
  • 1 teaspoon (tsp) chili powder
  • 1/2 teaspoon (tsp) cayenne pepper
  • 1 teaspoon (tsp) thyme
  • 1/2 pound (lb) ground beef (optional)

Directions:

  1. Heat oil over medium-high heat in a large pan.
  2. Add garlic and onion and cook until the onion is translucent (more clear than white).
  3. If using  beef, sauté until brown, drain fat, and add to pan.
  4. Add peppers and sauté for a few minutes. Add crushed tomatoes, tomato paste, and spices.
  5. When mixture is bubbling, reduce heat to simmer and add beans.
  6. Cover and simmer for at least 60 minutes, stirring occasionally. The longer it simmers, the better it tastes.

Be sure to freeze any leftover chili – some say it actually tastes even better after it’s been frozen!

Serves 4 to 5

Serving size: 1 1/2 cups (c)

Nutritional information per serving:

325 calories
16 g protein
7 g fat
56 g carbohydrate
11 g fiber
0 mg cholesterol
1255 mg sodium
186 mg calcium
4.5 mg iron

Image courtesy of Food Network.

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