Chili

Preparation

1. Step 1

   In a Dutch oven, cook the beef over high heat for 3 to 4 minutes, or until browned on the outside and no longer pink in the center, stirring frequently to turn and break up the beef. Drain if necessary. Wipe the pot with paper towels. Return the beef to the pot.

   Step 2

   Reduce the heat to medium-high. Stir in the onion and jalapeño. Cook for 3 minutes, or until the onion is soft, stirring frequently.

   Step 3

   Stir in the remaining ingredients. Reduce the heat and simmer, covered, for 1 hour 30 minutes, stirring occasionally. Add water as needed for the desired consistency.

2. Cook’s Tip on Chili Powder

   Step 4

   Our homemade no-salt-added variety (page 277) provides the flavor without the sodium. If you’re using commercial chili powder instead, be sure to check labels. Most bottled chili powder contains salt, so look for the brand with the least amount. Or, in a pinch, substitute a mixture of 2 parts paprika to 1 part ground cumin.

3. Nutrition information

   Step 5

   (Per serving)

   Step 6

   Calories: 300

   Step 7

   Total fat: 6.0g

   Step 8

   Saturated: 2.5g

   Step 9

   Trans: 0.5g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 2.5g

   Step 12

   Cholesterol: 62mg

   Step 13

   Sodium: 249mg

   Step 14

   Carbohydrates: 28g

   Step 15

   Fiber: 7g

   Step 16

   Sugars: 9g

   Step 17

   Protein: 32g

   Step 18

   Calcium: 95mg

   Step 19

   Potassium: 706mg

4. Dietary Exchanges

   Step 20

   1 starch

   Step 21

   2 vegetable

   Step 22

   3 1/2 lean meat