Chili is a flavorful and nutritious ethnic dish, packed with protein from beans and lean meats, and loaded with vitamins from tomatoes and other vegetables. It’s also incredibly versatile, allowing for endless customization to suit various dietary needs. Plus, chili freezes and reheats easily, making it a convenient option for busy schedules or tight budgets.
Estimated price: $15.60 (excluding optional vegetables), $17.60 (including vegetables) – both excluding the price of spices
Serving Size: Approx. 6 servings
Ingredients:
- 1 lb Ground Beef (80% Lean 20% Fat aka Ground Chuck) – Frozen is often cheapest and most accessible
- 1 Onion (chopped)
- 1 can Tomato Sauce (15 oz)
- 1 can Stewed Tomatoes (15 oz) – crushed, diced, or whole are preference
- 1 can Kidney Beans (15 oz)
- 1 teaspoon Chili Powder – store bought or homemade (detailed below)
- 1 pinch garlic powder
- Salt and Pepper to taste
Optional:
- 1 can Carrots (15 oz)
- 1 can Corn (15 oz)
- Paprika to taste
*Other vegetables or meats may be substituted!*
Tips When Shopping for Ingredients:
Look for low or no sodium canned goods and try to purchase cans with no corn syrup or sugar – this is healthier than alternatives. Also try to find cans with simple ingredient lists (nothing much more than just the vegetable).
Look for sales! Different types of ground beef and seasonal canned goods may occasionally be on sale – you can always plan meals around what is available.
Work with what you have! Most stores have pre-mixed chili seasoning, but you can also make your own with sweet paprika, garlic powder, cayenne pepper, onion powder, oregano and cumin (if you previously own all of these).
Preparation Steps:
- Cook onions and beef for 5-7 minutes on medium heat in a large saucepan
- Optional: Drain fat from saucepan
- Add all wet ingredients (including juices) – if texture is too thick, add 1 cup of water
- Washing beans is recommended as it removes extra sodium and starch
- Stir and add Seasonings before bringing heat to a boil
- Once heat is brought to a boil, put on low and simmer for at least 15 minutes
- Enjoy!
