Low Sodium Cooking Logo

Easy CSS Drop Down Menu Css3Menu.com


Good Basic Chili


This was submitted by subscriber Regina. It makes a nice thick, moderately spicy chili. The preparation isn't difficult, but like most chili it's best if it's simmered for a while.

2 lb Ground Beef
1 T Olive Oil
1 md Onion,Chopped
1 Red Bell Peppers,Chopped
1 ea Garlic,Minced
1/2 t Black Pepper,Fresh Ground
1 t Cumin
1 oz Dried Chipotle Pepper,Ground
1 t Cayenne
1 T Chili Powder
3 c Water
1 cn No Salt Added Tomato Puree
2 cn No Salt Added Tomatoes
2 cn No Salt Added Kidney Beans

Brown beef in 2 batches in thick bottomed soup kettle. Drain off fat and set browned beef aside. Heat 3 tbsp oil in kettle over medium high heat, adding onions when hot. Saute for 4-5 minutes, stirring often. Add red bell pepper and garlic, continuing to cook 2-3 more minutes. Add black pepper, ground cumin, chipotle and cayenne to taste plus chili powder. Stir continually until spices begin to stick to bottom of kettle and brown. Quickly add 3 cups of water. Add tomato puree, chopped tomatoes and the juice they were packed in. Add kidney beans. Add the beef but try not to include any fat that may have accumulated. Stir. When chili begins to boil, reduce heat to low and cover. Ideally chili should be simmered 3 hours to let all the flavors blend together. Stir about every 15 minutes, while checking to make sure heat is not too high causing chili to stick to the bottom of kettle. If you don't have 3 h ours to cook the chili, use less chipotle and cayenne or else they will overpower the other flavors.

Yield: 6 Servings

Sodium Category: Moderate Sodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6

Amount Per Serving
Calories 520
Calories from Fat 254

% Daily Values *

Total Fat 28 gr
  Saturated Fat 10 gr
  Polyunsaturated Fat 2 gr
  Monounsaturated Fat 13 gr
Cholesterol 122 mg
Sodium 173 mg
Potassium 1596 mg
Carbohydrates 28 gr
  Dietary Fiber 6.5gr
Protein 43 gr
42%
51%
 
 
41%
7%
40%
9%
26%
 

Vitamin A
Vitamin C
Calcium
Iron
110%
138%
9%
40%

* Percent Daily Values are based on
a 2000 calorie diet

Like us on Follow us on Follow lowsodiumcookin on Twitter