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Cooking at Home - Garden Chili
Makes: 4 servings
This quick and easy one pan dish is full of veggies, spices, and flavor. Get your kids involved by letting them wash the vegetables.
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 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 and blot meat with paper towels. Transfer beef into a colander and rinse with very hot water to further remove fat.
- Add green pepper, onion, and celery. Cook until softened.
- 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.
- Cover and refrigerate leftovers within 2 hours
Source: Fix it Fresh! Recipe Series, Kansas State University Research and Extension
Nutrition Information
Serving Size: 1/4 of recipe
Nutrients | Amount |
---|---|
Total Calories | 238 |
Total Fat | 8 g |
Saturated Fat | 3 g |
Cholesterol | 54 mg |
Sodium | 413 mg |
Carbohydrates | 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 |