Simple Chili (for low-budget food challenge)

Simple Chili

One of the meals I made to last most of the week for the low-budget food challenge was a simple chili. I was surprised I was able to pull this off without my usual poblano and jalapeno peppers, among other ingredients. This isn’t the best chili I’ve made, but it tasted good and it was quite filling.

I made this in the dutch oven, but it could easily be made in any large pot. It could also be made in a slow cooker after browning the beef.

Servings: 7

The 7 total servings is based on 1½ cups per serving – the recipe makes 10½ cups of chili.

Ingredients

  • ½ pound ground beef (I used 80% lean, and the package I bought was just short of a half pound at 0.44 pounds)
  • 1 small onion, diced
  • ½ cup dry black beans
  • ½ cup dry kidney beans
  • 1 – 28oz can crushed tomatoes
  • 1 packet McCormick Original Chili Seasoning
  • 1 tbsp salt

Instructions

Soak beans per the instructions on the bag, either quick soak or overnight method. Do not get rid of the liquid!

Preheat a large pot over medium heat. Add ground beef and cook until brown, stirring occasionally and breaking up the pieces. (Note: Normally I would start with olive oil and cook some garlic and onions first, but being limited in resources due to the challenge, I did not have olive oil to use, and I didn’t want to waste any of the butter. I decided the fat from the beef would be just fine for cooking the onions.)

Add the onions and cook until soft and translucent. Add beans (including the liquid from soaking), canned tomatoes, chili seasoning, and salt. Stir to combine. Bring to a boil, then reduce to a simmer and let cook for at least 20 minutes. I let mine simmer for about an hour (stirring occasionally) because I was doing other things, but it would have been fine to eat after 20 minutes.

Nutritional Information (per serving)

I estimated the nutritional information using the recipe builder on the USDA SuperTracker. If you’re on a low sodium diet, you can reduce the amount of sodium by about 78% if you don’t add the 1tbsp of salt to the recipe.

Nutrient
Amount
% of Daily Target or Limit
Total Calories 165 8% limit
Protein 12 g 26% target
Carbohydrate 21 g 16% target
Dietary Fiber 7 g 30% target
Total Sugars 4 g No daily target or limit
Added Sugars 0 g 0% limit
Total Fat 4 g No daily target or limit
Saturated Fat 1 g 6% limit
Monounsaturated Fat 2 g No daily target or limit
Polyunsaturated Fat 1 g No daily target or limit
Linoleic Acid 0 g 2% target
α-Linolenic Acid 0.1 g 10% target
Omega 3 – EPA 1 mg No daily target or limit
Omega 3 – DHA 0 mg No daily target or limit
Cholesterol 18 mg 6% limit
Minerals
Calcium 68 mg 7% target
Potassium 563 mg 12% target
Sodium 1269 mg 55% limit
Copper 224 µg 25% target
Iron 8 mg 42% target
Magnesium 55 mg 17% target
Phosphorus 159 mg 23% target
Selenium 6 µg 11% target
Zinc 2 mg 27% target
Vitamins
Vitamin A 29 µg RAE 4% target
Vitamin B6 0.3 mg 22% target
Vitamin B12 0.6 µg 23% target
Vitamin C 16 mg 21% target
Vitamin D 0 µg 0% target
Vitamin E 1 mg AT 5% target
Vitamin K 6 µg 7% target
Folate 106 µg DFE 27% target
Thiamin 0.8 mg 75% target
Riboflavin 0.1 mg 13% target
Niacin 2 mg 17% target
Choline 34 mg 8% target

2 thoughts on “Simple Chili (for low-budget food challenge)

  1. Pingback: Low-Budget Food Challenge: Day 1 Recap | Sarah's Bites

  2. Pingback: Low-Budget Food Challenge: Wrap-Up | Sarah's Bites

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s