Schoolhouse Chili

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

1. 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.
2. 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.
3. 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

Comments

[Jenny Goebel]

My family loved this recipe! You can even reduce the sodium content further by making sure you choose canned items (crushed tomatoes, beans, corn) that have no sodium added!