Chili

Dietician's Tip

It's a good idea to wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don't wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.

Ingredients

  • 1 pound extra-lean ground beef
  • 1/2 cup chopped onion
  • 2 large tomatoes (or 2 cups canned, unsalted tomatoes)
  • 4 cups canned unsalted kidney beans, rinsed and drained
  • 1 cup chopped celery
  • 1 1/2 tablespoons chili powder or to taste
  • Water, as desired
  • 2 tablespoons cornmeal
  • Jalapeno peppers, seeded and chopped, as desired*
    (*not included in analysis)

Directions

In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.

Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook at least 10 minutes more to allow the flavors to blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 225
Total carbohydrate: 24 g
Cholesterol: 39 mg
Dietary fiber: 8 g
Monounsaturated fat: 4 g
Protein: 18 g
Saturated fat: 4 g
Serving size: About 1 1/2 cups
Sodium: 260 mg
Total fat: 11 g

DASH Eating Plan Servings

Meats, poultry and fish: 2
Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Nov 6, 2015


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