1/2 lb. 93% to 98% fat free ground beef or turkey
1 onion, chopped
1 red pepper, chopped
1/2 green pepper, chopped
1 large clove garlic, minced or pressed
1 14.5 oz. can pinto beans
1 14.5 oz. can kidney beans
1 14.5 oz. can red beans
1 14.5 oz. can chopped stewed tomatoes
1 6-oz. can tomato paste
1 teaspoon cumin
3/4 teaspoon garlic powder
3/4 teaspoon Cajun seasoning or chili powder
1 bay leaf
3/4 tablespoon sugar
2 teaspoons chicken or beef base or bouillon
fresh ground pepper to taste
1. Stirring to crumble, brown meat over medium in a stick-resistant stockpot or 4-to 6-quart Dutch
oven. When cooked, remove meat from pan and drain on paper towels if necessary to absorb any
2. Wipe any drippings from pan and sauté garlic, onion, and peppers on medium heat until
tender, about 5 minutes. If using a very lean ground beef or turkey, 95% to 98% fat
free, combine steps 1. and 2. sauté vegetables and brown meat at the same time.
3. Return meat to pan and add all remaining ingredients. Stirring frequently, bring chili to
gentle boil. Reduce heat to low and simmer for 30 minutes to an hour, stirring every
few minutes to prevent chili from sticking to bottom of pan. Adjust seasonings if
necessary and serve.
Yield: 9 1-cup servings at approximately 175 calories; 2 grams total fat; 0.3 gram
saturated fat; 13 milligrams cholesterol; 29 grams carbohydrate; 7.6 grams dietary
fiber; 13 grams protein; 720 milligrams sodium.
VEGETARIAN THREE BEAN CHILI: Omit ground meat and reduce yield to eight
Approximately 165 calories; 1 gram total fat; 0.1 gram saturated fat; 0 cholesterol; 32 grams
carbohydrate; 8.5 grams dietary fiber; 9.6 grams protein; 722 milligrams sodium.