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Recipe: Chili con carne

Nutrition facts Serving: 1 1/2 cups (387 grams) Servings per recipe: 6 Calories: 294 (61 from fat) Cholesterol: 47 milligrams Fat: 7 grams (2 saturated fat, 0 trans fats) Protein: 25 grams Sodium: 318 milligrams  Total carbohydrate: 35 grams This chili with meat recipe serves up a great one-dish meal. You can prepare ahead and freeze it if you need to.

Ingredients

1 large onion, finely chopped
2 large cloves of garlic, or more to taste
2 teaspoons vegetable oil
1 pound very lean ground beef
1 28-ounce can low-sodium tomatoes
2 tablespoons salt free tomato purée
2 1/2 cups cooked kidney beans, drained and rinsed
1 or more jalapeno peppers, to taste
1 cup diced green peppers
1 cups sliced carrots
1 cup diced celery
1 cup corn kernels (optional*)

Spices

5 teaspoons brown sugar
5 teaspoons chili powder
1 tablespoon ground cumin
1 tablespoon oregano
1/2 teaspoon salt, or to taste
1/2 teaspoon coriander
1/8 teaspoon ground cloves
1/8 teaspoon ground allspice

Directions

  1. In a large, deep heavy skillet, sauté the onion and garlic in the oil until the vegetables are softened.
  2. Add the meat, browning it and stirring it to break up the pieces. Drain off any fat that accumulates in the pan.
  3. Add the tomatoes and their liquid and tomato paste and all of the seasonings. Heat the mixture until it is bubbly, reduce the heat, cover the pan and simmer the chili for about 30 minutes.
  4. Add the kidney beans, jalapeno pepper, green pepper, carrots and celery. Simmer the chili, covered, about 20 minutes longer or until the carrots are softened. If desired, add corn kernels to the pot after 10 minutes.

* Option not included in nutrition facts.


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Source: Jane Brody's Good Food Book, Bantam Books, New York, NY. 1985

First published: 07/04/2000
Last updated: 12/05/2008

Reviewed by: Allina Health's Patient Education Department

 

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