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
low-sodium
drained and rinsed)
1/2 cup corn (sweet)
1 can tomato sauce
low-sodium (8 oz)
1 cup tomatoes (chopped fresh)
1 dash black pepper
1/2 teaspoon garlic powder
2 teaspoons chili powder
Steps
Wash your hands with soap and water.
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.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 224 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Cholesterol | 54 mg |
| Sodium | 169 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 5 g |
| Total Sugars | 7 g |
| Added Sugars included | 3 g |
| Protein | 20 g |
| Vitamin D | 0 mcg |
| Calcium | 53 mg |
| Iron | 3 mg |
| Potassium | 758 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Garden Chili. Recipe source: Fix it Fresh! Recipe Series Kansas State University Research and Extension. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.