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Quick Chili

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Quick Chili
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  • Makes: 4 servings

Quick chili is perfect for a cold evening when you're short on time. Serve it over brown rice or whole grain pasta. 

Ingredients

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

Directions

1. Thoroughly cook ground beef in skillet until browned (internal temperature of 160 degrees). Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat.

2. Drain off fat into container.

3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.

4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.

5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days.

Notes

Learn more about:

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

Nutrition Information

Serving Size: 3/4 cup prepared chili, 1/4 of recipe (233g)
Nutrients Amount
Calories 55
Total Fat N/A
Saturated Fat 1 g
Cholesterol 9 mg
Sodium 43 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 1 g
Protein 5 g
Vitamin D 0 mcg
Calcium 14 mg
Iron 1 mg
Potassium 179 mg
N/A - data is not available
Nutrients Amount
Calories 55
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 9 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars 1 g
Protein 5 g
Minerals
Calcium 14 mg
Potassium 179 mg
Sodium 43 mg
Copper 73 mcg
Iron 1 mg
Magnesium 15 mg
Phosphorus 57 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 16 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 27 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 17 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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