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Garden Chili

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Garden Chili
En Español

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  • 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 onion (large, chopped)
  • 1/2 cup celery (chopped)
  • 2/3 cup kidney beans (canned, drained and rinsed)
  • 1/2 cup corn (sweet)
  • 1 can tomato sauce (8 oz)
  • 1 cup tomatoes (chopped fresh)
  • 1 dash black pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder

Directions

1. Wash your hands and work area.

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 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.

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

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 238
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 413 mg
Carbohydrates 20 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 21 g
Vitamin D 0 mcg
Calcium 53 mg
Iron 4 mg
Potassium 805 mg
N/A - data is not available
Nutrients Amount
Total Calories 238
Total Fat 8 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 54 mg
Carbohydrates 20 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 21 g
Minerals
Calcium 53 mg
Potassium 805 mg
Sodium 413 mg
Copper 245 mcg
Iron 4 mg
Magnesium 57 mg
Phosphorus 244 mg
Selenium 15 mcg
Zinc 5 mg
Vitamins
Vitamin A 65 mcg RAE
Vitamin B6 1 mg
Vitamin B12 2 mcg
Vitamin C 26 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 21 mcg
Folate 75 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 7 mg
Choline 80 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
2 3/4 ounces

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