Chili

  • Serves: 6


Description

Every cook has a favorite chili recipe - we think this one will be yours. Like many other soups and stews, it tastes best when made the day before, allowing the flavors to mingle.

Ingredients

Vegetable oil spray
1 pound lean ground beef
Vegetable oil spray
2 large onions, chopped
2 8 ounce cans no salt added tomato sauce
1 1/2 cups water
2 to 4 medium garlic cloves, minced
2 15-ounce cans no-salt-added pinto beans, rinsed if desired and drained
3 tablespoons chili powder
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon cayenne, or to taste
Pepper to taste
2 tablespoons cornstarch
1/4 cup cold water

Cooking Instructions

Heat a large, heavy saucepan or Dutch oven over medium high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Return the pan to the heat and cook the beef for 4 to 5 minutes, or until no longer pink, stirring occasionally. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Set aside. Wipe the skillet with a paper towel.

Heat the saucepan over medium high heat. Remove from the heat and lightly spray with vegetable oil spray. Return the pan to the heat and cook the onions for 2 to 3 minutes, or until tender.

Stir in the beef, tomato sauce, 1 1/2 cups water, and garlic. Reduce the heat and simmer, partially covered, for 20 minutes.

Stir in the beans, chili powder, oregano, cumin, salt if desired, cayenne, and pepper. Simmer, partially covered, for 30 to 40 minutes.

Put the cornstarch in a cup. Add 1/4 cup water, stirring to dissolve. Stir into the chili mixture. Cook for 3 to 4 minutes, or until desired consistency.

Cook's Tip

Cook’s Tip: For that four-alarm taste, add one or two chopped jalapeño peppers.


Nutritional Analysis
Per serving
Calories Per Serving
285
Total Fat
3.5 g
Saturated Fat
1 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
1 g
Cholesterol
34 mg
Sodium
239 mg
Carbohydrates
39 g
Fiber
9 g
Sugar
12 g
Protein
24 g

Dietary Exchanges


2 starch, 2 vegetable, 2 1/2 very lean meat



This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.