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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.

  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 3/4 pound ground beef
  • 1/2 cup green pepper
  • 1/2 large onion
  • 1/2 cup celery
  • 2/3 cup kidney beans, canned, low-sodium
  • 1/2 cup corn
  • 1 can tomato sauce, low-sodium
  • 1 cup fresh tomatoes
  • 1 dash black pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder

Steps

1

Wash your hands with soap and water.

2

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.

3

Add green pepper, onion, and celery. Cook until softened.

4

Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic powder and chili powder.

5

Cook mixture over low heat for 20 minutes.

6

Serve hot in bowls. Or serve as a dip with baked tortilla chips or on a bun.

7

Cover and refrigerate leftovers within 2 hours.

Ingredients

Serving Size: 1/4 of recipe

NutrientsAmount
Total Calories224
Total Fat8 g
Saturated Fat3 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol54 mg
Carbohydrates17 g
Dietary Fiber5 g
Total Sugars7 g
Added Sugars included3 g
Protein20 g
Minerals
Calcium53 mg
Potassium758 mg
Sodium169 mg
Copper217 mcg
Iron3 mg
Magnesium52 mg
Phosphorus233 mg
Selenium15 mcg
Zinc5 mg
Vitamins
Vitamin A65 mcg RAE
Vitamin B60.5 mg
Vitamin B121.9 mg
Vitamin C25 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K20 mcg
Folate44 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin7 mg
Choline80 mg

Source:

  • Fix it Fresh! Recipe Series
  • Kansas State University Research and Extension