Food & Health

Mexicana Chili

Serving Size: 1 cup
Makes: 14 servings

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

Ingredients

450 g
lean ground beef
1 lb
1
small onion, chopped
1
2
cloves garlic, minced
2
1- 796 mL can
diced tomatoes
1- 28 fl oz can
375 mL
chunky salsa
1 1/2 cups
1- 341 mL can
corn niblets
1- 12 fl oz can
1- 540 mL can
black beans, rinsed and drained
1- 19 fl oz can
50 mL
chopped fresh cilantro
1/4 cup
4
green onions, finely chopped
4
375 mL
tomato sauce
1 1/2 cups
dash
each salt and pepper
dash
5 mL
ground cumin
1 tsp


Directions

IN a medium frying pan, cook ground beef with onions and garlic over medium-high heat until beef is browned. Drain excess juice.

PUT beef into slow cooker. Add rest of ingredients and stir until mixed.

COOK on low for 6-8 hours or on high for 3-4 hours.

Nutrition Facts

Based on a serving of 1 cup

Energy: 188 calories
Protein: 14 g
Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 29 mg
Carbohydrates: 21 g
7%
Fibre: 5 g
20%
Sodium: 601 mg
25%
Potassium: 533 mg
Vitamin C: 13 mg
22%
Folate: 85 mcg
39%
Calcium: 51 mg
5%
Iron: 3 mg
17%
Calories from Fat:
29%





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