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Garden Chili

pot of Garden Chili
Makes: 4 servings

This quick and easy one pan dish is full of veggies, spices, and flavor. Get your kids involved by letting them wash the vegetables.

Ingredients

  • 3/4 pound ground beef (lean, 10% fat)
  • 1/2 cup green pepper (chopped)
  • 1/2 large onion (chopped)
  • 1/2 cup celery (chopped)
  • 2/3 cup kidney beans, canned, low-sodium (drained and rinsed)
  • 1/2 cup corn (sweet)
  • 1 can tomato sauce, low-sodium (8 oz)
  • 1 cup fresh tomatoes (chopped)
  • 1 dash black pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder

Directions

  1. Wash your hands with soap and water.
  2. Place ground beef in a skillet sprayed with non-stick cooking spray. Brown meat over medium-high heat, stirring occasionally to break it into pieces. Drain fat and blot meat with paper towels. Transfer beef into a colander and rinse with very hot water to further remove fat.
  3. Add green pepper, onion, and celery. Cook until softened.
  4. Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic powder and chili powder.
  5. Cook mixture over low heat for 20 minutes.
  6. Serve hot in bowls. Or serve as a dip with baked tortilla chips or on a bun.
  7. Cover and refrigerate leftovers within 2 hours.

Notes

Source:

Fix it Fresh! Recipe Series
Kansas State University Research and Extension

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 211
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 49 mg
Sodium 160 mg
Carbohydrates 19 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 3 mg
Potassium 755 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 211
Total Fat 7 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 49 mg
Carbohydrates 19 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 50 mg
Potassium 755 mg
Sodium 160 mg
Copper 0 mg
Iron 3 mg
Magnesium 53 mg
Phosphorus 233 mg
Selenium 14 mg
Zinc 4 mg
Vitamins
Vitamin A 53 mcg
Vitamin B6 0.5 mg
Vitamin B12 1.6 mcg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 13 mcg
Folate 45 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 78 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 2 ounces
Vegetables 1 cups
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