Family Favourite Chili
Chili is a delicious way to eat legumes, even if you’re not keen on them. Adding cheese gives this dish an added boost of protein and calcium.
Nutritional information
Energy:
386 Calories
Protein:
21 g
Carbohydrate:
35 g
Fat:
19 g
Fibre:
5.9 g
Sodium:
686 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium:
32 % / 413 mg
Selenium:
59 %
Thiamin:
56 %
Folate:
55 %
Vitamin C:
55 %
*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (%DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Ingredients
500 g (1 lb) lean ground beef
3 cloves garlic, minced
1 onion, finely chopped
2 cans (540 mL each) red kidney beans, drained and rinsed
2 cans (796 mL each) diced tomatoes, preferably no salt added
30 mL (2 tbsp) tomato paste, preferably no salt added
500 mL (2 cups) zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 carrot, chopped
250 mL (1 cup) frozen corn kernels
45 mL (3 tbsp) chili powder
15 mL (1 tbsp) ground cumin
15 mL (1 tbsp) oregano leaves
15 mL (1 tbsp) hot pepper sauce
2.5 mL (1/2 tsp) salt
500 mL (2 cups) shredded Canadian Cheddar
125 mL (1/2 cup) coriander (optional)
Preparation
- Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 minutes or until no longer pink. Drain to discard any fat.
- Add beans, tomatoes, tomato paste, zucchini, bell peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer, stirring occasionally, and cook for about 1 hour or until desired thickness is reached.
- Stir in half the Cheddar cheese and coriander (if using). Ladle chili into bowls and sprinkle each bowl with remaining cheese.
For more dietitians’ favourite recipes, visit Dairy Farmers of Canada
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