Mayo Clinic Health Library

Recipe: Chili

Updated: 12-01-2009

Dietitian's tip: It's a good idea to wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don't wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.

Ingredients

Serves: 8

1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired

Directions

In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.

Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook for at least 10 minutes more to allow the flavors to blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.

Nutritional Analysis per serving
  • Calories: 254
  • Total carbohydrate: 27 g
  • Cholesterol: 40 mg
  • Dietary fiber: 10 g
  • Monounsaturated fat: 3 g
  • Protein: 20 g
  • Saturated fat: 3 g
  • Sodium: 348 mg
  • Total fat: 8 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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