Food & Health

Country Chili

Serving Size: 1 cup
Makes: 16 servings

Good Source of: Potassium, Vitamin C, Folate, Iron
Excellent Source of: Fibre
Gluten-Free

Ingredients

450 g
lean ground beef
1 lb
5 ml
canola oil
1 tsp
2
cloves garlic, minced
2
500 mL
chopped onion
2 cups
1
green pepper, chopped
1
2
stalks celery, chopped
2
1- 398 mL can
tomato sauce
1- 7 fl oz can
1- 540 mL can
halved tomatoes
1- 28 fl oz can
1 L
red kidney beans, cooked
4 cups
 
OR
2- 540 mL cans
red kidney beans, rinsed and drained
2- 19 fl oz cans
15 mL
chili powder
1 tbsp
5 mL
Worcestershire sauce*
1 tsp
15 mL
lemon juice
1 tbsp
pinch
each salt and pepper
pinch
 
*gluten-free brand required


Directions

IN a skillet, cook ground beef until browned.

IN a medium soup pot, heat oil and sauté garlic, onion, green peppers and celery about 5 minutes.

ADD ground beef, tomato sauce, tomatoes, chili powder and Worcestershire sauce. Cook 10 minutes on medium heat and add beans.

BRING to a boil and season with salt and pepper. Enjoy.



Nutrition Facts

Based on a serving of 1 cup

Energy: 167 calories
Protein: 13 g
Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 28 mg
Carbohydrates: 16 g
5%
Fibre: 6 g
24%
Sodium: 431 mg
18%
Potassium: 504 mg
Vitamin C: 19 mg
32%
Folate: 50 mcg
23%
Calcium: 52 mg
5%
Iron: 3 mg
17%
Calories from Fat:
32%





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