Classic Chili 1-2-3

Whatever 3 cans of beans you have on hand will work in this flavorful and fiber-rich chili recipe. You can change up the veggies too!

Prep Time: 10 minutes    Total Time: 45 minutes

WHAT YOU NEED:

1/2 Tbsp. olive oil

1 large yellow onion, diced

1 large bell pepper, diced

1 jalapeño pepper, minced (optional or to taste)

4 cloves garlic, minced

1/2 lb. extra lean ground beef (can substitute ground turkey or omit for vegetarian chili)

1 Tbsp. ground cumin

1-2 Tbsp. chili powder (or to taste)

1 Tbsp. paprika

1/2 tsp. cayenne pepper (optional or to taste)

1 Tbsp. brown sugar

1 tsp. salt (optional)

1 Tbsp. tomato paste

1  28-oz can crushed whole tomatoes (NOT diced)

1  14-oz can red kidney beans, rinsed and drained

1  14-oz can black beans, rinsed and drained

1  14-oz can cannellini beans, rinsed and drained

1½ - 2 cups chicken or beef broth (or vegetable broth for vegetarian chili)

MAKING IT:

In a large pot heat olive oil over medium heat; add onions and sauté until translucent.  Add bell peppers and saute for about 5 minutes.  Reduce heat to medium-low; stir in minced garlic and jalapeños, cooking for about 1 minute.  Add ground beef and cook until uniformly browned.

Combine the spices and brown sugar (plus salt, if using) in a small bowl then add to vegetables-meat mixture. Stir in tomato paste.  Add all the remaining ingredients; stir well.

Reduce heat to low and simmer chili uncovered for at least 30 mins, stirring occasionally. Chili will thicken during this time; add more broth as needed for desired thickness. Serve hot with desired toppings (see Tips).  Makes about 8 cups. Freezes well.

NUTRITION:

Nutrition Information per serving (1 cup): 270 Calories; 3g Total Fat; 1g Sat Fat; 0g Trans Fat); 20mg Cholesterol; 670mg Sodium; 42g Total Carb; 10g Fiber; 7g Sugars (includes 2g Added Sugars); 19g Protein; 20% DV Iron; 15% DV Potassium

TIPS:

Topping ideas: diced jalapeño, cilantro, tortilla chips, croutons, shredded cheese, sour cream or plain Greek yogurt. Corn bread makes an excellent accompaniment.

Any variety of canned beans you have on hand may be used, but red kidney beans are the best. Additionally, canned corn may replace a can of beans. Look for lower sodium beans, if desired.

Other vegetables maybe used in place or in addition to red pepper: carrots, celery, green pepper.

If you don't have tomato paste, 1/2 cup jarred tomato sauce or salsa can be used. If you don't have crushed tomatoes, the same quantity of jarred tomato sauce may be used.  In this case, omit salt and consider replacing some of the broth with water.

Chili powder is typically not spicy, but some types (i.e. chipotle chili powder) are a fairly spicy, so double-check what you have and adjust accordingly. Spices such as cayenne and jalapeño pepper can be adjusted to taste, this recipe makes a moderately spicy chili so omit these ingredients if you don't like spice (but don't omit the chili powder!!)