Cooking at Home - Garden Chili

PROMO 64J1 Food - Cooking Egg Flour dough - flickrcc - Leda - public domain
Published Friday, February 1, 2019

Makes:   4 servings 

This quick and easy one pan dish is full of veggies, spices, and flavor. 

Ingredients

  • 3/4 pound ground beef (lean, 10% fat)
  • 1/2 cup green pepper (chopped)
  • 1/2 onion (large, chopped)
  • 1/2 cup celery (chopped)
  • 2/3 cup kidney beans (canned, drained and rinsed)
  • 1/2 cup corn (sweet)
  • 1 can tomato sauce (8 oz)
  • 1 cup tomatoes (chopped fresh)
  • 1 dash blackpepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder

Directions

  1. Wash your hands and work area.
  2. Place ground beef in a skilletsprayed with non-stick cooking spray. Brown meat over medium-high heat, stirring occasionally to break it into pieces. Drain fat and blot meat with paper towels. Transfer beef into a colander and rinse with very hot water to further remove fat.
  3. Add green pepper, onion, and celery. Cook until softened.
  4. Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic and chili powder.
  5. Cook mixture over low heat for 20 minutes.
  6. Serve hot in bowls. Or serve as a dip with baked tortilla chips or on a bun.
  7. Cover and refrigerate leftovers within 2 hours.

Source: Kansas State University Research and Extension, Fix it Fresh! Recipe Series

Nutrition Information

Nutrients Amount

Calories 238 

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 54 mg

Sodium 413 mg

Total Carbohydrate 20 g

Dietary Fiber 5 g

Total Sugars 7 g

Added Sugars included 0 g

Protein 21 g

Vitamin D 0 mcg

Calcium 53 mg

Iron 4 mg

Potassium 805 mg