Beef Chili

Healthy Living, Recipes

Warm up a chilly night with this easy chili recipe. It’s made in one big pot and feeds a gang.

This recipe is a good example of how to use nutrition information when it comes to the serving size of a recipe; for example, the serving size for this recipe is ¾ of a cup of chili. Go ahead and get out your measuring cups to see what that would look like. Most of us would eat more than that: an important fact to consider when you look at the nutrition facts for any recipe. This is especially important if you’re looking to stay within a calorie range, keep your sodium intake under 1500-2000 mg daily, or count carbohydrates. When you eat more than the serving indicated on a food label or recipe you need to do some math to get a true picture of what you’re actually getting. A more realistic 1 ½ cup serving would contain 362 calories, which is reasonable for a meal, but where I’d caution many is the sodium content: doubling the serving size doubles the sodium, which would equal nearly a 1000 mg for 1 ½ cups of this chili alone. Reduce the sodium content of the recipe by skipping the addition of ketchup (add low salt tomatoes or paste instead) and cheese to top the chili.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 lbs 95% fat free ground chuck
  • 2 tsp olive oil
  • 1 medium onion chopped
  • 3 jalapeño peppers seeded and chopped
  • 4 Tbsp minced garlic
  • 2 cans (15 oz each) no-salt-added kidney beans
  • 2 cans (14 1/2 oz each) diced tomatoes
  • 1 can (28 oz) tomato purée
  • 1 can (28 oz) crushed tomatoes
  • 1 Tbsp Worcestershire sauce (gluten free if needed)
  • 3 Tbsp dark brown sugar
  • 3 Tbsp chili powder
  • 1 tsp cayenne pepper optional
  • 1/3 cup ketchup (gluten free if needed)
  • 1 cup water

Preparation

In a large stockpot over medium-high heat, cook beef until browned. Drain beef and transfer to a bowl. Set aside.

In the same pot, heat the oil over medium-high heat until hot. Add onion, jalapeños and garlic and sauté until onion is softened, about 4 minutes.

Add reserved beef and remaining ingredients and reduce heat to medium-low. Cook for 1 hour, stirring occasionally.

Yield: 16 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3/4 cup

Calories: 181

Sodium: 472mg

Fat: 5g

Carbohydrates: 18g

Saturated Fat: 2g

Fiber: 4g

Cholesterol: 43mg

Protein: 18g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.