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Tailgate Chili

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Tailgate Chili

Nutrition Facts

Tailgate Chili
CaloriesCalories
297 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
7g Per Serving
Cost Per ServingCost Per Serving
$3.44
×
Calories 297
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 62 mg
Sodium 288 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Sugars 8 g
Protein 31 g

Dietary Exchanges
1 starch, 3 1/2 lean meat, 3 vegetable

Ingredients

Servings   4  

Chili

  • Cooking spray
  • 1 pound extra-lean ground beef OR
  • 1 pound skinless ground turkey breast or chicken breast
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium fresh jalapeño, seeds and ribs discarded, chopped (optional)
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 4 medium garlic cloves, minced OR
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon ground coriander
  • 1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 3/4 cup salsa (lowest sodium available)

Garnishes

  • 1/2 medium avocado, thinly sliced (optional)
  • 1/2 cup chopped green onions (optional)
  • 1/4 cup fat-free or low-fat shredded cheddar cheese (optional)
  • 1/4 cup fat-free or low-fat sour cream (optional) OR
  • 1/4 cup fat-free Greek yogurt (optional)
  • 1/4 cup fresh chopped cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Cook the beef and onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn and break up the beef.
  2. Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, and coriander. Cook for 5 minutes, stirring occasionally.
  3. Stir in the remaining chili ingredients. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes.
  4. Ladle the chili into large mugs or soup bowls. Top with the garnishes.

Tip: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.
 

Nutrition Facts

Tailgate Chili
CaloriesCalories
297 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
7g Per Serving
Cost Per ServingCost Per Serving
$3.44
×
Calories 297
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 62 mg
Sodium 288 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Sugars 8 g
Protein 31 g

Dietary Exchanges
1 starch, 3 1/2 lean meat, 3 vegetable

Ingredients

Servings   4  

Chili

  • Cooking spray
  • 1 pound extra-lean ground beef OR
  • 1 pound skinless ground turkey breast or chicken breast
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium fresh jalapeño, seeds and ribs discarded, chopped (optional)
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 4 medium garlic cloves, minced OR
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon ground coriander
  • 1 15.5-ounce can no-salt-added pinto beans or kidney beans, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 3/4 cup salsa (lowest sodium available)

Garnishes

  • 1/2 medium avocado, thinly sliced (optional)
  • 1/2 cup chopped green onions (optional)
  • 1/4 cup fat-free or low-fat shredded cheddar cheese (optional)
  • 1/4 cup fat-free or low-fat sour cream (optional) OR
  • 1/4 cup fat-free Greek yogurt (optional)
  • 1/4 cup fresh chopped cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Cook the beef and onion over medium-high heat for 5 to 7 minutes, stirring frequently to turn and break up the beef.
  2. Stir in the bell pepper, jalapeño, chili powder, cumin, garlic, and coriander. Cook for 5 minutes, stirring occasionally.
  3. Stir in the remaining chili ingredients. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes.
  4. Ladle the chili into large mugs or soup bowls. Top with the garnishes.

Tip: For three-alarm chili, stir 1 teaspoon cayenne into the beef mixture with the other ingredients.
 

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