Last year at this time I was attending a
blogging conference, in St. Louis, Missouri. You can read about my presentation at Show Me The Blog here. This is where I met Alex Economy, today's guest blogger. She is sharing her chili recipe in honor of National Chili Month.
As the temperatures
outside begin to cool down and football season begins to heat up, score big
with your family and friends with delicious, homemade chili. Chili makes a
wonderful, filling meal as it offers a wide variety of nutrition. From the lean
protein, nutrient-rich vegetables and the fiber-filled beans you just can’t go
wrong. Recipes can vary greatly, but a common staple used in chili is canned
tomato products.
Canned tomato products are one of the best sources of lycopene, a
powerful antioxidant with cancer-fighting and heart-health benefits and what
gives tomatoes their bright red pigment. Lycopene is better absorbed by the
body in processed tomato products because it’s released when tomatoes are
processed. The lycopene concentration is five times greater in a half cup of
tomato sauce than in a whole raw tomato.
To build up a nutritious and satisfying bowl of chili begin with extra-lean
ground beef. Then add no-salt-added canned tomato products such as stewed
tomatoes, tomato sauce or diced tomatoes. Don’t forget to load up on vegetables
such as bell peppers, okra, jalapenos, mushrooms, sweet corn and onions. Add
additional color, texture and super-satisfying protein with different types of
beans such as white beans, black beans, kidney beans and pinto beans.
Personalize your chili with various toppings such as hot sauce, crackers,
sour cream (non-fat plain Greek yogurt for a healthy trade-up), scallions,
cilantro, corn bread or brown rice. Don’t forget the dairy-good shredded cheese,
such as Sharp Cheddar or shred up spicy Pepper Jack cheese for an extra kick!
Don’t hesitate to expand beyond the norms of chili, be bold and add
unique ingredients such as okra, tomatillos or sweet potatoes. Remember to complete your meal with a side of
low-fat or fat-free milk and fruit for dessert. Here is a simple and quick
30-minute chili recipe that is perfect for a busy parent to whip up for their
next meal.
30-Minute Chili
Serves 8
All you need:
1 pound ground chuck beef (80% lean)
¾ cup chopped yellow onion
1 package (1.25 oz each) chili seasoning mix
1 can (16 oz) beans in chili-seasoned sauce,
undrained
1 can (14.5 oz) diced tomatoes, no-salt-added, undrained
1 can (10 oz each) Ro-Tel Original Diced Tomatoes
& Green Chilies, undrained
1 can (8 oz) tomato sauce, no-salt-added
1 cup water
All you do:
1. Cook beef and onion in large
saucepan over medium-high heat 5 minutes or until beef is crumbled and no longer
pink, stirring occasionally; drain.
2. Stir in seasoning mix. Add remaining
ingredients; bring to a boil. Reduce heat to medium; simmer 10 minutes,
stirring several times.
Nutrition per serving (1 cup): 204 calories; 7 g total fat
(2 g saturated fat); 33 g cholesterol; 793g sodium; 19 g carbohydrates; 6 g
fiber; 4 g sugar; 15 g protein. Daily values: 8% vitamin A; 18% vitamin C; 7%
calcium; 11% iron. Source. www.hy-vee.com
Alexandra
Economy, RD, LD is a registered dietitian with Hy-Vee, Inc. and a
member of the Academy of Nutrition and Dietetics. This information is
not intended as medical advice. Please consult a medical professional
for individual advice.
