Pile It On! Chili
Chili is the perfect food to toss in canned goodies, especially beans and tomatoes. Tomatoes that are processed, like those in tomato sauce, have more of the antioxidant lycopene than fresh tomatoes. Studies have found that eating lycopene-rich foods can help lower the risk of heart disease, prostate cancer, and macular degeneration (a disease that causes poor eyesight as you age).
- 1 pound ground sirloin, 95% extra-lean
- 1/2 bag frozen onion and sliced peppers combo
- 2 - 3 cloves garlic, minced or squeezed through a garlic press
- 1 - 14 1/2 ounce can diced tomatoes, no added salt
- 1 15 ounce can tomato sauce, no added salt
- 1 15 1/2 ounce can low-sodium kidney beans
- 1 15 1/2 ounce can low-sodium black beans
- 2 tablespoons chili powder
- 2 tablespoons paprika
- 1/2 bag frozen mixed broccoli, cauliflower, and carrots
- 1 cup frozen corn
- Heat a large nonstick skillet over medium-high heat. Add ground beef (you can substitute ground turkey breast, if desired), cook 3 minutes, turn down heat to medium. Add peppers, onions, and garlic. (High temperatures make garlic turn bitter and brown.) Continue cooking about 5 more minutes, or until thoroughly browned and onions are soft.
- Add tomatoes, beans, and seasonings. Mix well; allow to simmer about 5 minutes. Then add mixed vegetables and corn.
- Simmer 30 - 60 minutes. If chili starts getting really thick, add water or more tomato sauce.
- Recipe provided by Marla Heller, author of the New York Times bestsellers The DASH Diet Younger You, The DASH Diet Weight Loss Solution, and The DASH Diet Action Plan, along with The Everyday DASH Diet Cookbook.
- If you prefer, you can use diced fresh onions, and red, green, and yellow pepper strips. You can add any other vegetables that you think would be interesting. Friends from Texas tell me that sweet potato chunks are wonderful in chili. If desired, top with reduced-fat cheese.
Per serving: 204 kcal cal., 7 g fat) (379 mg sodium, 7 g fiber, 13 g pro.. Percent Daily Values are based on a 2,000 calorie diet