Nutrition Facts
Nutrition Facts
Calories | 297 | |
---|---|---|
Total Fat | 6.0 g | |
Saturated Fat | 2.5 g | |
Trans Fat | 0.5 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 2.5 g | |
Cholesterol | 62 mg | |
Sodium | 288 mg | |
Total Carbohydrate | 29 g | |
Dietary Fiber | 7 g | |
Sugars | 8 g | |
Protein | 31 g |
Dietary Exchanges
1 starch, 3 1/2 lean meat, 3 vegetable
Ingredients
Chili
-
Cooking spray -
1 pound extra-lean ground beef OR -
1 pound skinless ground turkey breast or chicken breast -
1 medium onion, chopped -
1 medium green bell pepper, chopped -
1 medium fresh jalapeño, seeds and ribs discarded, chopped (optional) -
1 tablespoon chili powder -
1 tablespoon ground cumin -
4 medium garlic cloves, minced OR -
2 teaspoons bottled minced garlic -
1/2 teaspoon ground coriander -
1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed and drained -
1 14.5-ounce can no-salt-added diced tomatoes, undrained -
3/4 cup salsa (lowest sodium available)
Garnishes
-
1/2 medium avocado, thinly sliced (optional) -
1/2 cup chopped green onions (optional) -
1/4 cup fat-free or low-fat shredded cheddar cheese (optional) -
1/4 cup fat-free or low-fat sour cream (optional) OR -
1/4 cup fat-free Greek yogurt (optional) -
1/4 cup fresh chopped cilantro (optional)
Directions
-
Lightly spray a large skillet with cooking spray. Cook the beef and onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn and break up the beef. -
Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, and coriander. Cook for 5 minutes, stirring occasionally. -
Stir in the remaining chili ingredients. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes. -
Ladle the chili into large mugs or soup bowls. Top with the garnishes.
Tip: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.