As we get ready to say goodbye to cooler temperatures, here’s one last cold-weather dish. Just like it sounds, this recipe has no ingredients to chop; perfect for a weekday dinner.
1 pound 92% lean ground beef or 96% lean ground round
1 (15.25- ounce) can whole kernel corn, drained
1 (15.5- ounce) can chili beans, drained
1 (15.5-ounce) can diced tomatoes, no salt added
¾ cup salsa
½ cup low-fat, salt-free beef broth
½ tsp. chili powder
½ tsp. ground cumin
½ tsp. ground oregano
Cook beef in large non-stick skillet over medium-high heat for 5 minutes or until beef is browned; drain. Add corn and remaining ingredients and bring to a boil. Cover, reduce heat and simmer 10 minutes or until thickened.
Note: This chili is soupier than most chilies. To thicken, cook uncovered until chili reaches desired consistency. Or to save time, add 1 tablespoon cornmeal and cook for 5 minutes.
Nutrition information per serving using 92 % lean ground beef: 324 calories, 7.6 gm fat, 2.1 gm sat fat, 23.6 gm protein, 42.8 gm carbohydrate, 10 gm fiber, 2.9 mg iron, 937 mg sodium
Per serving using 96% lean ground round: 311 calories, 4.6 gm fat, 25.6 gm protein, 42.8 gm carbohydrate, 10 gm fiber, 1.7 gm iron, 947 mg sodium
Equivalent to: 2 ½ grains, 1 vegetable, 2 protein portions