Prepare this delightful combination of potatoes and vegetables on the grill or in the oven. It can be made ahead of time and served at room temperature or reheated.More >
Perfect for tailgate parties, this hot and spicy chili is packed with protein, fiber and disease-fighting antioxidants from all the beans, tomatoes, onions and garlic. Keep it lean and heart-healthy by using ground beef with no more than 10 percent fat content; check package labels in the supermarket.
If you prefer a milder chili, start with half the spices, and increase to desired hotness. Chili is a great leftover meal. Simply reheat until hot (at least 165 F).
Makes about 16 cups (10 servings, 1 2/3 cups each)
1 tablespoon canola oil 2 1/2 cups chopped onions 2 tablespoons minced garlic 1 pound very lean ground beef (10 percent or less fat content) 1 can (15 ounces) dark kidney beans, drain and rinsed 1 can (15 ounces) pinto beans, drain and rinsed 1 can (15 ounces) red beans, drained and rinsed 2 cans (15 ounces) diced tomatoes 3 cans (15 ounces) tomato sauce 1/4 cup firmly packed brown sugar 1/2 teaspoon salt 1 teaspoon black pepper 1 teaspoon crushed red pepper 1 tablespoon ground cumin 2 tablespoons chili powder 8 drops hot red pepper sauce
1. Heat oil in large 5-quart pot over medium-high heat.
2. Add onions, garlic and ground beef. Cook until beef is crumbled and cooked thoroughly; drain.
3. Add beans to onion-meat mixture, along with other ingredients. Stir well.
4. Bring to a boil; reduce heat to low. Cover and simmer for 45 minutes, stirring occasionally.
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.