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Quick Chili

Quick Chili in a bowl
Makes: 4 servings

Ingredients

  • 1/2 pound ground beef, 90% lean
  • 1 can kidney beans, low-sodium (15 1/2 ounces, with liquid)
  • 1 cup tomato sauce, low-sodium
  • 1 tablespoon onion, instant minced
  • 1 1/2 tablespoons chili powder

Directions

  1. Wash hands with soap and water.
  2. Thoroughly cook ground beef in skillet until browned (internal temperature of 160 °F). Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat.
  3. Drain off fat into container.
  4. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
  5. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.
  6. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days.

Notes

Learn more about:

Source:

Simply Good Eating Recipe Cards, Vol. 1, 2000
University of Minnesota Cooperative Extension Service

Nutrition Information

Serving Size: 3/4 cup prepared chili, 1/4 of recipe (233g)
Nutrients Amount
Total Calories 195
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 33 mg
Sodium 251 mg
Carbohydrates 22 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 58 mg
Iron 4 mg
Potassium 682 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 195
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 33 mg
Carbohydrates 22 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 58 mg
Potassium 682 mg
Sodium 251 mg
Copper 0 mg
Iron 4 mg
Magnesium 56 mg
Phosphorus 229 mg
Selenium 10 mg
Zinc 3 mg
Vitamins
Vitamin A 59 mcg
Vitamin B6 0.4 mg
Vitamin B12 1.1 mcg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 10 mcg
Folate 40 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 74 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 1 1/2 ounces
Vegetables 1 cups

Write a review

I added garlic and cumin powder for more flavor. I've used canned tomatoes the second time and my participants liked it a lot more.
04/19/12
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