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Chili
Ingredients
Vegetable oil spray
1 pound lean ground beef
Vegetable oil spray
2 large onions, chopped
2-8 ounce cans no salt added tomato sauce
1 1/2 cups water
2 to 4 medium garlic cloves, minced
2-15-ounce cans no-salt-added pinto beans,
rinsed if desired and drained
3 tablespoons chili powder
1 tablespoon chopped fresh oregano or 1 teaspoon
dried, crumbled
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon cayenne, or to taste
Pepper to taste
2 tablespoons cornstarch
1/4 cup cold water
Cooking Instructions
1. Heat a large, heavy saucepan or Dutch oven over
medium high heat. Remove from the heat and lightly
spray with vegetable oil spray (being careful not to spray
near a gas flame). Return the pan to the heat and cook
the beef for 4 to 5 minutes, or until no longer pink, stirring
occasionally. Pour into a colander and rinse under hot
water to remove excess fat. Drain well. Set aside. Wipe
the skillet with a paper towel.
2. Heat the saucepan over medium high heat. Remove
from the heat and lightly spray with vegetable oil spray.
Return the pan to the heat and cook the onions for 2 to 3
minutes, or until tender.
3. Stir in the beef, tomato sauce, 1 1/2 cups water, and
garlic. Reduce the heat and simmer, partially covered, for
20 minutes.
4. Stir in the beans, chili powder, oregano, cumin, salt if
desired, cayenne, and pepper. Simmer, partially covered,
for 30 to 40 minutes.
5. Put the cornstarch in a cup. Add 1/4 cup water, stirring
to dissolve. Stir into the chili mixture. Cook for 3 to 4
minutes, or until desired consistency.
Cook’s Tip
For that four-alarm taste, add
one or two chopped jalapeño
peppers.
Serves 6
PER SERVING:
Calories 285
Total fat 3.5 grams
Saturated Fat 1 gram
Trans Fat 0 grams
Polyunsaturated Fat .5 grams
Monounsaturated Fat 1 gram
Cholesterol 34 milligrams
Sodium 239 milligrams
Carbohydrates 39 grams
Fiber 9 grams
Sugar 12 grams
Protein 24 grams
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