Chili: ~1 cup serving size (makes 5 servings)
½ lb extra lean ground beef or ground chicken
2 tsp olive oil
10 cloves garlic, minced
6 scallions, thinly sliced
1 large green pepper
1-cup onions, chopped
2 cups mushrooms, sliced OR 2 cans mushrooms pieces &stems
1 tbsp chili powder
½ tsp salt
1 tbsp flour
½ tsp thyme
½ tsp oregano
½ tsp ground cumin
8oz can low sodium tomato sauce
½ cup low fat beef broth
22oz can white or red kidney beans, drained (optional)
You can also add any other veggies of your choice
- In a large skillet, heat oil until hot (medium heat), add garlic, scallions and cook, stirring frequently until soft, about 2 minutes.
- Add peppers, onions, mushrooms and jalapenos and cook until soft.
- Stir the meat into the skillet, breaking it up with a spoon.
- Sprinkle meat with chili powder, thyme, oregano, cumin and salt and cook until the meat is no longer pink.
- Add tomato sauce, broth, and beans (optional) and bring to a boil.
- Reduce to a simmer, cover and cook until the flavors are blended and the sauce is slightly thickened, about 7 – 10 minutes
For you: Serve with other chopped up veggies;
For the family: Serve with nacho chips, cracker, or over pasta or rice.
Nutrition Information per serving (5 servings)
Chili – no beans
Calories | Protein | Carbs | Fat | Fiber |
250 | 22 | 8.7 | 14 | 3 |
w/1can red beans (~530g can)
336 | 28 | 25 | 14.5 | 7.24 |