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Perfect for tailgate parties, this hot and spicy chili is packed with protein, fiber and disease-fighting antioxidants from all the beans, tomatoes, onions and garlic. Keep it lean and heart-healthy by using ground beef with no more than 10 percent fat content; check package labels in the supermarket.
If you prefer a milder chili, start with half the spices, and increase to desired hotness. Chili is a great leftover meal. Simply reheat until hot (at least 165 F).
Makes about 16 cups (10 servings, 1 2/3 cups each)
1 tablespoon canola oil 2 1/2 cups chopped onions 2 tablespoons minced garlic 1 pound very lean ground beef (10 percent or less fat content) 1 can (15 ounces) dark kidney beans, drain and rinsed 1 can (15 ounces) pinto beans, drain and rinsed 1 can (15 ounces) red beans, drained and rinsed 2 cans (15 ounces) diced tomatoes 3 cans (15 ounces) tomato sauce 1/4 cup firmly packed brown sugar 1/2 teaspoon salt 1 teaspoon black pepper 1 teaspoon crushed red pepper 1 tablespoon ground cumin 2 tablespoons chili powder 8 drops hot red pepper sauce
1. Heat oil in large 5-quart pot over medium-high heat.
2. Add onions, garlic and ground beef. Cook until beef is crumbled and cooked thoroughly; drain.
3. Add beans to onion-meat mixture, along with other ingredients. Stir well.
4. Bring to a boil; reduce heat to low. Cover and simmer for 45 minutes, stirring occasionally.
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
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