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Recipe: Chili

Recipe: Chili

Chili — one of many healthy recipes from Mayo Clinic.

It''s a good idea to wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don''t wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.


Directions

In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.

Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook for at least 10 minutes more to allow the flavors to blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.


Ingredients

1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired


Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories254 
Carbohydrate27 g 
Cholesterol40 mg 
Fiber10 g 
Monounsaturatedfat3 g 
Potassium 
Protein20 g 
Saturatedfat3 g 
Servingsize 
Sodium348 mg 
TotalFat8 g 

2009-12-01

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