Mar 9, 2018, 10:54 AM
by
Gerri French, Sansum Clinic Registered Dietitian Nutritionist
Chili is a hearty balanced meal that can be satisfying for breakfast, lunch or dinner.
Ingredients:
- 1 pound ground meat** (beef, pork or turkey or combination)
- 1 medium onion, chopped (about 1 cup)
- 1 garlic clove, minced
- 2 Tablespoons chili powder
- 2 Teaspoons ground cumin
- 1 cup chopped carrots
- 1 green pepper, chopped (about ½ cup; and/or red pepper)
- 1 small jalapeno, minced
- 1 28 oz can Tomatoes (or 3 cups fresh tomatoes, chopped)
- 2 Tablespoons cornmeal
- 1 15 oz can pinto or black beans (or 1 ½ cups home cooked beans)
- Salt and pepper to taste
Directions:
- In a large pot, cook meat over medium heat using spoon to break into small pieces; cook until meat starts to turn pink.
- Add onions and sauté for about 5 minutes turning to prevent browning. Mix in seasonings and stir.
- Toss in carrots and peppers and cook 5 minutes mixing frequently. Add tomatoes and cornmeal and bring to boil; cook another 5 minutes.
- Lower heat and simmer for about 1 - 1 and 1/2 hour.
- Stir in beans and heat 3 - 5 minutes.
Serve with minced cilantro, additional chopped raw onion, grated cheese, sour cream….
** Vegetarian version:
Can easily substitute 16 ounces Tempeh in place of meat but may need 1 cup cooked quinoa or bulgur stirred in at the end for more satisfying meal.
Lower Calorie version:
- 1 cup chopped celery
- 1 cup sliced mushrooms
- Additional cup of peppers
Toss in extra vegetables with the carrots and peppers. You might need additional cornmeal or tomato paste to thicken to your preference.