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.
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Serves4 (1 1/4 cups each)
SWAP ScoreWhat's this?
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 eachg)
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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