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  2. Wrangler's Beef Chili

Wrangler's Beef Chili

Serve this classic chili atop whole wheat noodles and offer kids a variety of toppings.

  • 50
    min
  • 4
    SERVINGS
  • 400
    Cal
  • 37 g
    Protein

Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 1/2 cup chopped onion
  • 1 can (15 ounces) pinto beans, drained and rinsed
  • 2 cans (8 ounces) no-salt added tomato sauce
  • 1 cup frozen corn
  • 1 cup water
  • 2 teaspoons chile powder
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano leaves
  • 1/4 teaspoon pepper
  • Hot cooked whole wheat macaroni (optional)
Toppings:
  • Crushed baked tortilla chips, chopped green or regular onion, chopped tomato, chopped bell pepper, chopped fresh cilantro, reduced-fat shredded Cheddar cheese, nonfat Greek yogurt (optional)

Cooking:

  1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef and onions; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally. Pour off drippings, as necessary.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

  2. Stir in beans, tomato sauce, corn, water, spices and herbs. Bring to a boil. Reduce heat; cover and simmer 20 to 25 minutes, stirring occasionally. Serve over macaroni, if desired. Garnish with toppings, as desired.

    Cincinnati-Style Beef Chili: Stir in 1 teaspoon cinnamon with other seasonings in Step 2. Serve over hot cooked whole wheat spaghetti.

    Moroccan-Style Beef Chili: Substitute 1 cup frozen peas for corn. Stir in 1 teaspoon pumpkin pie spice with other seasonings in Step 2. Serve over whole hot cooked whole wheat couscous or brown rice.

    Cook's Tip: Baked potato halves can be substituted for whole wheat macaroni.
396 CALORIES

0 % *

3.4g SAT FAT

0 % DV **

37g PROTEIN

0 % DV

6.5 mg IRON

0 % DV

7.4 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving, using 93% lean ground beef: 396 Calories; 88.2 Calories from fat; 9.8g Total Fat (3.4 g Saturated Fat; 0.2 g Trans Fat; 0.6 g Polyunsaturated Fat; 3.4 g Monounsaturated Fat;) 84 mg Cholesterol; 398 mg Sodium; 45 g Total Carbohydrate; 4.4 g Dietary Fiber; 8 g Total Sugars; 37 g Protein; 0 g Added Sugars; 105.1 mg Calcium; 6.5 mg Iron; 812 mg Potassium; 0 mcg Vitamin D; 0.3 mg Riboflavin; 7.4 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 372 mg Phosphorus; 7.4 mg Zinc; 21.8 mcg Selenium; 96.7 mg Choline.

This recipe is an excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, and Choline.

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