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Basic nutrient-packed chili




Source of Recipe


the web


List of Ingredients




1 can kidney beans do not drain
1 can black beans do not drain
1 can pinto beans do not drain
3 cans diced tomatoes w/ oregano, basil, or garlic
1 large, chopped onion (or 1/2 bag of frozen, chopped onions)
4-5 cloves, minced garlic (or 1 tablespoon bottled, minced garlic)
4 chopped, celery stalks
1 cup frozen, whole kernel corn
1 large green or red bell pepper
1 pound ground, lean beef, turkey, or chicken*
2-4 tablespoons chili powder
1-2 teaspoons cumin, salt and pepper

Recipe



Combine all canned ingredients into a large saucepan, add onions, garlic, celery, corn, green bell pepper. Cook meat on medium high heat in a frying pan, until browned. Drain excess fat from meat. Add meat to the rest of the ingredients in the saucepan. Stir. Bring the contents of the large saucepan to a boil on high heat, stir and lower temperature to simmer, cook covered for 15 minutes, stirring occasionally, stir in 2 tablespoons chili powder and 1 teaspoon cumin**, cover and cook an additional 15-30 minutes stirring occasionally, or until onions and celery are soft and tender to the touch. Season according to taste with salt and pepper.

*Omit the ground meat to make this a vegetarian chili.
**Add more chili powder 1/2 teaspoon at a time and cumin 1/4 teaspoon at a time if you want more flavor. (Taste chili between each addition of chili powder or cumin).

The microwaveable version
1 can kidney beans do not drain
1 can black beans do not drain
1 can pinto beans do not drain
3 cans diced tomatoes w/ oregano, basil, or garlic
1/2 bag of frozen, chopped onions
1 tablespoon bottled, minced garlic
1 cup frozen, whole kernel corn
1-2 tablespoons chili powder
1 teaspoon cumin, salt and pepper
Combine all canned ingredients into a large microwaveable bowl. Add onions, garlic, and corn. Stir. Cover bowl, and microwave on high for 2 minutes. Stir. Microwave on high an additional 2 minutes. Stir in 1 tablespoon chili powder and 1 teaspoon cumin**, cover and microwave an additional minute. Stir, and microwave another minute. Continue to stir and microwave in 1 minute intervals, until onions are tender, and garlic is cooked. Season according to taste with salt and pepper.

**Add more chili powder 1/2 teaspoon at a time and cumin 1/4 teaspoon at a time if you want more flavor. (Taste chili between each addition of chili powder or cumin).

Other suggestions:
Add a dash of Tabasco sauce or cayenne pepper to spice it up. Serve chili by itself or w/ a teaspoon of sour cream, shredded cheddar cheese, some baked tortilla chips, or whole-wheat saltine crackers. Chili also tastes great spread out over a flour or corn tortilla and topped with shredded cheese (like a chili pizza), or for a big hearty breakfast serve the chili with easy-over or scrambled eggs rolled up in a flour tortilla.