Hearty Chili

Beef chili topped with shredded cheese, served with a side salad and whole wheat dinner rolls.
Number of portions: 6 Prep time: 30 minutes Total time: 1 hour

 

Ingredients

  • 1 lb (454 g) raw extra lean ground beef
  • 2 tsp (10 mL) canola oil
  • 2 medium carrots, shredded
  • 2 garlic cloves, minced
  • 1 large onion, chopped
  • 1 medium red bell pepper, chopped
  • ½ tsp cayenne pepper
  • 2 tbsp chili powder
  • 2 tsp ground cumin
  • 1 can (14 oz/398 mL) no sodium added kidney beans, drained and rinsed
  • 1 can (14 oz/398 mL) no sodium added tomato sauce

Sides

  • 6 cups spring mix lettuce
  • 1 medium cucumber, chopped
  • 2 medium tomatoes, chopped
  • 2 tbsp (30 mL) olive oil
  • 2 tbsp (30 mL) balsamic vinegar
  • 6 small whole wheat dinner rolls

Directions

  • Cook ground beef in a large skillet over medium heat until no longer pink; drain fat. Remove beef from skillet; set aside.
  • Heat oil in a large soup pot or Dutch oven over medium heat.
  • Add carrot, garlic, onion, and red bell pepper and cook, stirring frequently until softened, about 5 minutes.
  • Add cayenne pepper, chili powder, and cumin; cook, stirring constantly, for 1 minute.
  • Add cooked ground beef, kidney beans, tomato sauce, and 1 cup water; stir to combine.
  • Bring to a boil, then lower heat to low. Cover and simmer, stirring often, until flavours have melded and sauce is thickened and bubbly, about 30 minutes.
  • Toss lettuce, cucumber, tomato, olive oil and balsamic vinegar together to make a side salad.
  • Ladle chili into bowls and serve with side salad and a whole wheat dinner roll.
Nutrient Per portion
Calories 442 kcal
Protein 30 g
Carbohydrates 51 g
Fat 15 g
Fibre 12 g
Sodium 263 mg

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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