When my daughter was 6 years old, she was not only a picky eater whose intake of food was limited to 10 items—chili among them—but also the kind of kid who might not feel hungry at 6:00 but two minutes later was ravenous. And so I came up with this incredibly easy recipe.
Serve with boiled white rice, couscous, or pasta.
Makes: 4 servings
Time: 10 to 15 minutes
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1 can (16 ounces) pink or small red kidney beans
1 tablespoon vegetable or olive oil
1/2 pound ground lean beef round
1 to 2 tablespoons chili powder, or to taste
1/2 to 1 tablespoon ground cumin, or to taste
1/2 cup spaghetti sauce
Salt and freshly ground black pepper
Garnishes (optional): sliced scallions, (green onions) and sour cream, plain nonfat yogurt, or shredded Cheddar cheese
Drain and rinse the beans. Heat the oil in a large skillet over medium heat.
Crumble the meat into the skillet and sauté until the meat is somewhat brown, about 3 minutes.
Add the chili powder and cumin and cook,
stirring frequently, about 1 minute, then stir in the beans and spaghetti sauce. Cover and simmer
until heated through, 5 minutes. Season to taste with salt and pepper.
Ladle the chili into bowls and top with scallions and a
dollop of sour cream.
All-Meat Chili: Increase the meat to 1 pound
and omit the beans. You can successfully substitute ground veal or turkey for the beef. Or sauté
1 pound cubed, skinless, boneless chicken breasts instead of the ground meat.
Vegetarian Chili: Omit the meat and add another 16-ounce can of
beans, drained and rinsed; increase the spaghetti sauce to 1 cup.
More Authentic Chili: (if you're not so pressed for time): Sauté 1 chopped
onion, 2 minced garlic cloves, and 1chopped bell pepper until soft, 5 to 10 minutes, before adding the meat
and spices. For an additional fiery touch, sauté 1 seeded and minced green or red chili with the
|Second Time Around:|
Just as with more sophisticated
versions, this chili gets better the longer it simmers and the more you reheat it, so make it in double
batches and freeze half to use another week.
|Recycled chili is great reheated in tacos, in tortillas, in quick pita/pizza bread, or
thinned with spaghetti sauce and tossed over pasta.|
|FRESHDIRECT NUTRITION PER SERVING|
Recipe analyzed using lean ground beef and not including additional garnishes
1 1/2 carbohydrate servings
Try serving with 2/3 cups brown rice (2 carb servings), for a total of 3 1/2 carbohydrate servings per person
|CALORIES 260(90 from fat); FAT 10g; SATURATED FAT 2.5g; CHOLESTEROL 20mg; SODIUM 560 mg: TOTAL CARBOHYDRATE 23g; DIETARY FIBER 2g; SUGARS 2g; PROTEIN 19g|
|Please note: Nutrition information can vary based on brand and product used. |
Excerpted from MONDAY-TO-FRIDAY COOKBOOK copyright © 1995 Michele Urvater.
Reprinted with the permission of Workman Publishing Co., Inc. All Rights Reserved.