Schoolhouse Chili
Sunday, February 14, 2010 at 08:14PM Recipe courtesy of Fiber Gummies contributing Nutritionist Liz Weiss
Makes 6 Servings
Total fiber = 6 grams
Ingredients
- 1 tablespoon canola oil
- 2 large carrots, shredded (about 2 cups)
- 1 pound lean ground beef (90% lean or higher)
- One 28-ounce can crushed tomatoes
- One 15 1/2 -ounce can black-eyed peas or pinto beans, drained and rinsed
- One 15-ounce can corn kernels, drained and rinsed (or 1 1/2 cups frozen corn kernels, thawed)
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon garlic powder
- 1/3 cup pre-shredded reduced-fat Cheddar cheese
Directions
- Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots and beef and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
- Stir in the tomatoes, beans, corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, covered, 20 to 25 minutes.
- Serve in individual bowls and top with shredded cheese. Heat leftovers and pack in a thermos along with some of the shredded cheese on the side.
Nutrition Information per Serving: 220 calories, 5g fat (1.5g saturated), 320mg sodium, 27g carbohydrate, 6g fiber, 18g protein, 110% vitamin A, 20% vitamin C.
Recipe by Liz Weiss, MS, RD


