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Description
Adaptation of Chili recipe from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition, Heart-Healthy, Easy-to-Make Recipes That Taste Great.
Ingredients
US|METRIC
4 SERVINGS
- 1 lb. lean ground beef
- vegetable oil spray
- 1 onions (Large, chopped)
- 15 oz. diced tomatoes (no salt added)
- 1 1/2 cups water
- 4 cloves garlic (Minced, or 1 to 2 teaspoons bottled)
- 30 oz. Ranch Style Beans (drained)
- 3 Tbsp. chili powder
- 1 Tbsp. fresh oregano (chopped, or 1 teaspoon dried, crumbled)
- 1 tsp. ground cumin
- 1/2 tsp. salt (optional)
- 1/8 tsp. cayenne (or to taste)
- freshly ground pepper (to taste)
- 1 1/4 cups cold water
- 2 Tbsp. cornstarch
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Directions
- Heat a large, heavy saucepan or Dutch oven over medium-high heat. Spray with vegetable oil spray. Add ground beef and saute, stirring occasionally, for 4 to 5 minutes, or until meat is no longer pink. Pour ground beef into a strainer or colander. Rinse under hot water. Set aside.
- Spray the same pan with vegetable oil spray again and heat over medium-high heat. Add onions and saute for 2 to 3 minutes, or until translucent.
- Add beef, tomato sauce, 1 1/2 cups water, and garlic. Simmer, partially covered, for 20 minutes.
- Stir in beans, chili powder, oregano, cumin, salt, cayenne, and pepper. Simmer, partially covered, for 30 to 40 minutes.
- Pour cold water into a small bowl. Stir in cornstarch. Stir into chili mixture. Cook for 3 to 4 minutes, or until desired consistency.
NutritionView More
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230Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories230Calories from Fat60 |
% DAILY VALUE |
Total Fat7g11% |
Saturated Fat2.5g13% |
Trans Fat |
Cholesterol70mg23% |
Sodium440mg18% |
Potassium860mg25% |
Protein26g |
Calories from Fat60 |
% DAILY VALUE |
Total Carbohydrate17g6% |
Dietary Fiber5g20% |
Sugars5g |
Vitamin A50% |
Vitamin C35% |
Calcium10% |
Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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