Elisa Zied MS · RD · CDN

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At the end of the day, most people just want to be happy and healthy. I’m here to help you steer your own course towards a more fulfilled, enriched, delicious, and fit life.

– Elisa Zied

Sarah-Jane’s Best Chili Recipe

January 25, 2012

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A big thank you to registered dietitian Sarah-Jane Bedwell for sharing this warm, delicious chili recipe. If you make it for Super Bowl Sunday or some other occasion, kindly snap your own photo and send our way!

There is nothing quite as satisfying as a steamy bowl of chili on a cold winter day. It’s filling and full of flavor, and with a few simple twists you can pack it full of healthy veggies. For this chili, I used lean ground beef (though you can swap with lean ground bison, a flavorful meat option). You could also skip the meat altogether to make a vegetarian chili. Either way, you’ll enjoy warming up with the chili it this winter.

Ingredients:

1 tablespoon olive oil

1 small onion, diced

1 medium red bell pepper, seeded and diced

1 medium green bell pepper, seeded and diced

2 cloves garlic, minced

2 teaspoons ground cumin

1 teaspoon ground coriander

1 pound lean ground bison

1 can crushed tomatoes (28-ounce), with their juices

2 cups water

1 teaspoon dried oregano

2 tablespoons Mexican chili powder

1 teaspoon flour

1/2 tablespoon brown sugar

1 can black beans (15.5-ounce), drained and rinsed

1 can kidney beans (15.5-ounce), drained and rinsed

1 can corn kernels (15.5-ounce), drained and rinsed

Heat the oil in a large pot over medium heat. Add the onion, bell peppers, and garlic, cover, and cook, stirring occasionally, until softened, about 10 minutes. Add the cumin and coriander and cook, stirring, for one minute. Add the ground bison; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, Mexican chili powder, flour, brown sugar and oregano and bring to a boil. Reduce the heat to medium-low and cook, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and corn and continue cooking, partially covered, 20 minutes longer, until the chili has thickened and heat through. Season with salt and pepper, top with favorite toppings, and serve.

Serving size: 1 1/4 cups Yield: 8 servings

Nutrition Facts per serving: Calories 260; Total fat 5g; Sat fat 1; Protein 20g; Carb 35g; Fiber 9g; Cholesterol 20mg; Sodium 115mg

Source: Sarah-Jane Bedwell, R.D., L.D.N.

What’s your favorite kind of chili and how do you like to serve it?

category: Blog, Nutrition tags: , ,

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