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TEN-MINUTE CHILI
from "Monday-to-Friday Cookbook" by Michèle Urvater

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

INGREDIENTS (CLICK TO BUY)

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

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PREPARATION

1. 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.
2. 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.
3. Ladle the chili into bowls and top with scallions and a dollop of sour cream.
Variations:
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 other vegetables.
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.



    Chicken Vegetarian
    Product nutrition and information
     Quantity Ingredients Est.Price
      Boneless Skinless Chicken Breast, Grade A - $4.99/lb
     3-4ct
     
      Slow-Cooked Tomato Sauce - $4.99/ea
     16oz
     
    Optional Ingredients
      Ocean Mist Farms Scallions - $1.99/ea Save! 2 for $3.00
     5.5oz
     
      Breakstone's Sour Cream - $3.49/ea
     16oz
     
      Fage TOTAL Classic Plain Greek Yogurt - $1.69/ea
     7oz
     
      Organic Valley Shredded Cheddar Cheese - $3.99/ea
     6oz  
     
      Sides in a Snap Steamed Brown Rice - $3.49/ea
     12oz
     
    You May Already Have
      Wesson Vegetable Oil - $3.99/ea
     24fl oz
     
      Spice Supreme Chili Powder - $1.29/ea
     4.37oz
     
      Spice Supreme Ground Cumin - $1.29/ea
     3oz
     
      Gefen Ground Black Pepper - $2.79/ea
     3oz
     
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