Chili

Directions

1. 1
   In a Dutch oven, cook the beef over high heat for 3 to 4 minutes, or until browned on the outside and no longer pink in the center, stirring frequently to turn and break up the beef.
2. 2
   Drain if necessary.
3. 3
   Wipe the pot with paper towels.
4. 4
   Return the beef to the pot.
5. 5
   Reduce the heat to medium-high.
6. 6
   Stir in the onion and jalapeno.
7. 7
   Cook for 3 minutes, or until the onion is soft, stirring frequently.
8. 8
   Stir in the remaining ingredients.
9. 9
   Reduce the heat and simmer, covered, for 1 hour 30 minutes, stirring occasionally.
10. 10
    Add water as needed for the desired consistency.
11. 11
    Our homemade no-salt-added variety (page 277) provides the flavor without the sodium.
12. 12
    If youre using commercial chili powder instead, be sure to check labels.
13. 13
    Most bottled chili powder contains salt, so look for the brand with the least amount.
14. 14
    Or, in a pinch, substitute a mixture of 2 parts paprika to 1 part ground cumin.
15. 15
    (Per serving)
16. 16
    Calories: 300
17. 17
    Total fat: 6.0g
18. 18
    Saturated: 2.5g
19. 19
    Trans: 0.5g
20. 20
    Polyunsaturated: 0.5g
21. 21
    Monounsaturated: 2.5g
22. 22
    Cholesterol: 62mg
23. 23
    Sodium: 249mg
24. 24
    Carbohydrates: 28g
25. 25
    Fiber: 7g
26. 26
    Sugars: 9g
27. 27
    Protein: 32g
28. 28
    Calcium: 95mg
29. 29
    Potassium: 706mg
30. 30
    1 starch
31. 31
    2 vegetable
32. 32
    3 1/2 lean meat