Garden Chili
This chili is a good source of fiber and potassium. Potassium is an important electrolyte that your body needs to keep fluids in balance.
Serves4 (1 1/4 cups each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 3/4 pound beef, ground, 90% lean
- 1/2 cup green pepper, chopped
- 1/2 onion, chopped
- 1/2 cup celery, chopped
- 2/3 cup beans, kidney, drained and rinsed
- 1/2 cup corn, frozen, thawed and drained
- 1 8-ounce can tomato sauce
- 1 cup tomatoes, chopped
- 1 dash black pepper
- 1/2 teaspoon garlic powder
- 2 teaspoons chili powder
Directions
- Place ground beef in a skillet sprayed with non-stick cooking spray.
- Brown meat over medium-high heat, stirring occasionally to break it into pieces. Drain fat.
- Add green pepper, onion, and celery. Cook until softened, about 5 minutes.
- Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic and chili powder.
- Cook mixture over low heat for 20 minutes.
- Serve hot in bowls. Or serve as a dip with baked tortilla chips or on a bun.
Recipe Tips
Serve over brown rice, grits, or with cornbread.
Nutrition Facts
Garden Chili
Amount Per Serving (1 1/4 cups each)
Calories 363
Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 6g
30%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 228mg
76%
Sodium 592mg
25%
Potassium 899mg
26%
Total Carbohydrates 22g
7%
Dietary Fiber 5g
20%
Sugars 9g
Protein 33g
66%
Vitamin A
26%
Vitamin C
42%
Vitamin D0%
Calcium
6%
Iron
30%
* Percent Daily Values are based on a 2000 calorie diet.
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