Wrangler's Beef Chili

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Wrangler's Beef Chili

Wrangler's Beef Chili
Total Recipe Time:  40 to 45 minutes
Makes 4 servings

Ingredients

1 pound Ground Beef (93% lean or leaner)1/2 cup chopped onion1 can (15 ounces) pinto beans, drained and rinsed2 cans (8 ounces) no-salt added or regular tomato sauce1 cup frozen corn1 cup water2 teaspoons chili powder2 teaspoons ground cumin1 teaspoon garlic powder1 teaspoon dried oregano leaves1/4 teaspoon pepperHot cooked whole wheat macaroni (optional)Toppings (optional):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

Instructions

  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. Remove drippings.
  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 teaspoons pumpkin pie spice with other seasonings in Step 2.  Serve over whole hot cooked whole wheat couscous or brown rice.

Cook'sTip

Baked potato halves can be substituted for whole wheat macaroni. 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.
Nutrition information per serving: 356 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 300 mg sodium; 35 g carbohydrate; 3.3 g fiber; 32 g protein; 8.3 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 5.3 mg iron; 18.7 mcg selenium; 6.7 mg zinc; 90.0 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.Nutrition information per serving, Cincinnati-style: 344 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 289 mg sodium; 32 g carbohydrate; 3.3 g fiber; 31 g protein; 8.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 5.2 mg iron; 18.6 mcg selenium; 6.7 mg zinc; 88.8 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.Nutrition information per serving, Moroccan-style: 348 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 332 mg sodium; 31 g carbohydrate; 3.9 g fiber; 32 g protein; 8.3 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 5.7 mg iron; 19.1 mcg selenium; 6.8 mg zinc; 90.0 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.Nutrition information per serving, using 1/2 cup cooked whole wheat macaroni: 443 calories; 10 g fat (4 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 302 mg sodium; 53 g carbohydrate; 5.3 g fiber; 35 g protein; 9.6 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 6.0 mg iron; 36.8 mcg selenium; 7.3 mg zinc; 97.5 mg choline.This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.
© Cattlemen's Beef Board and National Cattlemen's Beef Association

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