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Nutrition information
Serving: 1/6 recipe (265 grams)
Servings per recipe: 6
Calories: 380 (56 from fat)
Cholesterol: 23 milligrams
Fat: 6 grams (1 saturated fat, 0 trans fats)
Protein: 16 grams
Sodium: 522 milligrams 
Total carbohydrate: 35 grams (7 fiber, 4 sugars)


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Cincinnati chili

Served atop spaghetti noodles, this flavorful combination of beef and spices has a hint of cocoa.

Ingredients

1 tablespoon canola oil
1 medium onion, chopped
3 garlic cloves, chopped
2 jalapeno peppers, seeded and finely chopped
8 ounces extra lean ground beef
1 tablespoon ground chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
2 teaspoons dried oregano
1 15-ounce can kidney beans, drained and rinsed
1 cup diced tomatoes, with their liquid
1 cup salsa
salt and freshly ground black pepper, to taste*
12 ounces spaghetti

Optional ingredients *

3 ounces shredded, reduced fat Cheddar cheese
1/2 cup finely chopped onion (for garnish)
crumbled soda crackers

Directions

  1. In a Dutch oven or deep, medium saucepan liberally coated with cooking spray, heat oil over medium-high heat. Sauté onion, garlic and jalapeno until onion is clear, about 4 minutes.
  2. Add meat and cook, breaking it up with a wooden spoon until it no longer looks red, about 3 minutes.
  3. Stir in chili powder, cocoa, cumin and oregano. After about 30 seconds, add beans, tomatoes and salsa.
  4. Simmer chili until liquid is reduced by half, about 10 minutes. Season to taste with salt and pepper.
  5. Meanwhile, cook spaghetti according to package directions. When tender, drain and divide spaghetti among six wide, shallow soup bowls or dinner plates. Ladle chili over each serving.

Serving suggestion

Pass one bowl containing chopped onion* and another with soda crackers.* Let people serve themselves.


*Options not included in nutrition facts.












 

Source: American Institute for Cancer Research; Your Health eMagazine, Aug./Sept. 2002

First published: 08/06/2002
Last updated: 03/25/2011

Reviewed by: Allina Health's Patient Education Department