Wrangler's Beef Chili

Serve this classic chili atop whole wheat noodles and offer kids a variety of toppings.

  • 45
    min
  • 4
    SERVINGS
  • 360
    Cal
  • 32 g
    Protein

Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 1/2 cup chopped onion
  • 1 can (15 ounces) pinto beans, drained and rinsed
  • 2 cans (8 ounces) no-salt added or regular tomato sauce
  • 1 cup frozen corn
  • 1 cup water
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano leaves
  • 1/4 teaspoon pepper
  • Hot cooked whole wheat macaroni (optional)
Toppings (optional):
  • Crushed baked tortilla chips, chopped green or regular onion, chopped tomato, chopped bell pepper, chopped fresh cilantro, reduced-fat shredded Cheddar cheese, nonfat Greek yogurt

Cooking:

  1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef and onions; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally. Remove drippings.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.
  2. Stir in beans, tomato sauce, corn, water, spices and herbs. Bring to a boil. Reduce heat; cover and simmer 20 to 25 minutes, stirring occasionally. Serve over macaroni, if desired. Garnish with toppings, as desired.

    Cincinnati-Style Beef Chili: Stir in 1 teaspoon cinnamon with other seasonings in Step 2. Serve over hot cooked whole wheat spaghetti.

    Moroccan-Style Beef Chili: Substitute 1 cup frozen peas for corn. Stir in 1 teaspoons pumpkin pie spice with other seasonings in Step 2.  Serve over whole hot cooked whole wheat couscous or brown rice.

356 CALORIES

0 % *

3g SAT FAT

0 % DV **

32g PROTEIN

0 % DV

5.3 mg IRON

0 % DV

6.7 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving, using 93% lean ground beef: 356 Calories; 90 Calories from fat; 10g Total Fat (3 g Saturated Fat; 4 g Monounsaturated Fat;) 76 mg Cholesterol; 300 mg Sodium; 35 g Total Carbohydrate; 3.3 g Dietary Fiber; 32 g Protein; 5.3 mg Iron; 8.3 mg Niacin; 0.5 mg Vitamin B6; 2.3 mcg Vitamin B12; 6.7 mg Zinc; 18.7 mcg Selenium; 90 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, and Choline.

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