Makes 4 servings
For the Chili:
1 medium onion
1 tablespoon canola oil
3 cloves garlic
1 pound lean ground beef (90% lean or higher)
2 tablespoons chili powder
¼ teaspoon cayenne pepper
One 28-ounce can crushed tomatoes
Two 15-ounce cans no-salt-added red, kidney, black or pinto beans
1/3 cup reduced-fat sour cream
2 tablespoons fresh cilantro leaves
To make the chili, dice the onion, then heat the oil in a large heavy pot over medium-high heat. While the oil is heating, mince the garlic. Add the beef, onion, and garlic to the pot and cook, breaking up with spoon, until the meat is no longer pink, about 4 minutes. Stir in the chili powder and cayenne. Add the tomatoes and 1 ½ cups water, raise the heat to high and bring to a boil, and then lower the heat to medium and simmer for 10 minutes.
Drain and rinse the beans. Add the beans to the pot and simmer for 5 minutes more.
Serve garnished with a heaping tablespoon of sour cream and a sprinkle of cilantro.
SERVING SIZE 2 cups
CALORIES 450; Total Fat 12g (Sat Fat 3.5g, Mono Fat 5.2g, Poly Fat 2.1g); Protein 38g; Carb 50g; Fiber 15g; Cholesterol 65mg; Sodium 410mg
EXCELLENT SOURCE OF Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Zinc
GOOD SOURCE OF Calcium, Copper, Folate, Iodine, Riboflavin