Garden Chili
This quick and easy one pan dish is full of veggies, spices, and flavor. Get your kids involved by letting them wash the vegetables.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.80 of 5 (74 ratings)
Food groups
- Protein Foods: 2 ounces
- Vegetables: 1 cups
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
- Wash your hands with soap and water.
- 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.
- Add green pepper, onion, and celery.
- Cook until softened.
- Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic powder and chili powder.
- Cook mixture over low heat for 20 minutes.
- Serve hot in bowls.
- Or serve as a dip with baked tortilla chips or on a bun.
- Cover and refrigerate leftovers within 2 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 210.99 |
| Total Fat | 7.17 g |
| Saturated Fat | 2.66 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 | 49.29 mg |
| Carbohydrates | 18.79 g |
| Dietary Fiber | 5.05 g |
| Total Sugars | 6.62 g |
| Added Sugars included | 0 g |
| Protein | 19.42 g |
| Calcium | 50 mg |
| Potassium | 755 mg |
| Sodium | 159.59 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 53 mg |
| Phosphorus | 233 mg |
| Selenium | 14 mg |
| Zinc | 4 mg |
| 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 |
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Source
Recipe by: Fix it Fresh! Recipe Series — Kansas State University Research and Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/garden-chili. Federal works are public domain in the United States.