Sunday, February 07, 2010

Yes, my chili is healthy

(low fat)

12 ounces ground beef or turkey
1 cup chopped onion
½ cup chopped green sweet pepper
2 cloves garlic, minced
1 14 ½ ounce can tomatoes
1 15-ounce can dark red kidney beans, rinsed and drained
1 8-ounce can tomato sauce
2 to 3 teaspoons chili powder
½ teaspoon dried basil
¼ teaspoon pepper
cayenne pepper to taste

  1. In a large saucepan cook ground meat, onion, sweet pepper and garlic till meat is brown and onion is tender. Drain fat. Stir in undreained tomatoes, kidney beans, tomato sauce, chili powder, basil and pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Makes about five cups (4 main-dish servings).
Nurtrition facts per serving: 308 cal, 11 g total fat (4 g sat fat), 53 mg chol, 755 mg sodium, 31 grams carbo, 9 g fiber, 26 g protein
daily values: 17% vit A, 66% vit. C, 6% calcium, 29% iron

Actually, my version is much healthier because I use my own canned tomatoes (no salt); and I cook my own dry beans (no salt). 


Anonymous said...


Sonya said...

Well, that sounds a lot like my chili recipe. I add cumin and also cocoa powder and sugar - secret ingredients. ha. I usually thrown in a bunch of stuff from the fridge too - little bit of ketchup, a little Worcestershire - and all that jazz. Kinda like spaghetti sauce - whatever is sitting around. ha. That sounds good. We need to make some chili here. I don't think we have made it this year yet.

Sugar said...

that's great. finally a healthy chili! woo hoo! ty for sharing.

Flat Creek Farm said...

sounds good! very similar to my recipe. i like your idea of using the dried beans (= no salt). great idea! my home canned tomatoes have only(?) a tsp of salt each quart. However, this year if we're so blessed with tomatoes, i think we'll delete the salt altogether. who needs that stuff anyway?! -Tammy