It’s time to get out the chili pot or the slow cooker and make some chili. If you make a big enough pot, you can use leftovers over the days following.
Below is a simple, hearty, satisfying chili recipe that is easy to customize.
Base Chili Ingredients
- ½ pound lean ground meat (15% fat) OR a can of extra beans like cannellini, OR an extra cup of veggies
- 1 medium onion, chopped
- 1 can (15 ounces) kidney beans
- 2 cans (14.5 ounces each) diced tomatoes with liquid
- ½ tablespoon chili powder
- 1 teaspoon salt
- ¾ teaspoon dried basil
- ¾ teaspoon dried oregano
- ½ teaspoon dried parsley
- ½ teaspoon cumin
- ¼ teaspoon ground black pepper
- ⅛ teaspoon hot pepper sauce (optional)
*even if you do use ground meat you can still add in peppers, mushrooms, carrots, celery, or whatever veggies might be your favorite. Keep experimenting.
Directions
- Place meat and onion in a skillet over medium heat. Cook and stir until meat is browned and onion is tender, 8 to 10 minutes.
- Drain grease into a metal container and dispose.
- Add beans, tomatoes with liquid, and spices
- IF USING STOVE TOP: Reduce heat to low, cover and cook for 10 minutes. Serve warm.
- IF USING SLOW COOKER: Cover and cook on Low for 6-8 hours, or when veggies are tender.
- Refrigerate leftovers and use within 4 days OR freeze and use within 3 months.
Serving and leftover ideas
- Serve with shredded cabbage, low-fat sour cream, cilantro or grated low-fat cheese.
- Make a chili burrito with brown rice and lettuce
- Shakshuka: This Middle Eastern dish has only a few must-have ingredients: tomatoes, chilies, onions and eggs. Poach eggs in leftover chili and you’re there. Serve with crusty bread for dipping
- Add cooked rice or quinoa to the chili and spoon into hollowed-out peppers and bake until the peppers are soft and the filling is heated through.
- Create a taco salad and top with chili
I hope you keep warm and cozy as the snow falls!
Your Food as Medicine Coordinator for the Rural Health Network of SCNY,
Kate M-C