Classic chili con carne
Prep Time:
10 minutes
Cook Time:
1 hour 30 minutes
Serving Size:
1 1/2 cups (375 mL)
Dinner
Warm up with a delicious, protein and fibre packed bowl of chili. Better yet, its all-in-one pot so limited clean up too! For those who like it spicy, you can punch up the heat.
Ingredients
- 1 ½ lbs/680 g extra lean ground beef
- 2 green bell or poblano peppers, chopped
- 1 large onion, chopped
- 4 cloves garlic, finely chopped
- 2 Tbsp (45 mL) chili powder
- 1 Tbsp (15 mL) ground cumin
- 1 Tbsp (15 mL) dried oregano
- Pinch of ground cinnamon
- 1 tsp (5 mL) black pepper
- 1 tsp (5 mL) red chili flakes (optional)
- 2 cans (19 oz/540 mL) small cut diced tomatoes with juice
- 2 cans (19 oz/540 mL) kidney beans, drained and rinsed
- 1 cup (250 mL) water
- ¼ cup (60 mL) chopped fresh cilantro
Instructions
- Heat a large, heavy pot over medium heat. Add ground beef, peppers, onion and garlic, breaking beef up with the back of a spoon. Cook for 8-10 minutes until beef is no longer pink and vegetables are tender. Drain off fat.
- Add all the spices and cook for 1 to 2 minutes until fragrant. Add tomatoes with juice, kidney beans and water. Bring to a boil, reduce heat to low, cover with lid slightly ajar and simmer, stirring occasionally, for about 1 hour.
- Stir in fresh cilantro and simmer an additional 15 to 20 minutes before serving.
Tips
- Make it a meal: Add some carbohydrates and high fibre veggies by roasting potatoes, sweet potatoes and halved brussels sprouts. Scrub potatoes and sweet potatoes, leaving skin on. Wash, trim and halve the brussels sprouts. Toss with 1 to 2 Tbsp olive oil and roast in 400°F oven for 30-40 minutes until fork tender. Season to taste and serve on the side of chili or scoop chili over a serving of the veggies.
- Substitution: For those who do not enjoy the flavour of fresh cilantro simply leave it out and add 1 Tbsp ground coriander in with the other spices.
Notes
Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 350 | |||
| Fat 9 g | 12 % | ||
| Saturated Fat 3.5 g + Trans Fat 0.3 g | 19 % | ||
| Cholesterol 60 mg | |||
| Sodium 610 mg | 27 % | ||
| Carbohydrate 38 g | |||
| Fibre 13 g | 46 % | ||
| Sugars 9 g | 9 % | ||
| Protein 35 g | |||
