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Chili

Yield 7 servings (serving size: 1 cup chili and 1 tablespoon sour cream)

Ingredients

  • Vegetable cooking spray
  • 1 pound ground round
  • 1 cup chopped onion
  • 4 garlic cloves, minced
  • 1 (15-ounce) can no-salt-added kidney beans, undrained
  • 1 (14.5-ounce) can no-salt-added stewed tomatoes
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 tablespoon dried oregano
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/4 to 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon pepper
  • 7 tablespoons nonfat sour cream
  • Sliced green onions (optional)

Nutrition Information

  • calories 233
  • caloriesfromfat 27 %
  • fat 7.1 g
  • satfat 2.4 g
  • monofat 2.6 g
  • polyfat 0.5 g
  • protein 23.4 g
  • carbohydrate 22.9 g
  • fiber 0.9 g
  • cholesterol 42 mg
  • iron 3.9 mg
  • sodium 462 mg
  • calcium 69 mg

How to Make It

  1. Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add meat, onion, and garlic, and cook until the meat is browned, stirring to crumble. Drain well, and return mixture to pan. Add beans and the next 8 ingredients (beans through pepper); stir well. Cover, reduce heat, and simmer for 20 minutes. Serve with sour cream. Garnish with sliced green onions, if desired.