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Healthy 20-Minute Chili Recipe

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Looking for a quick and delicious chili recipe? This Healthy 20-Minute Chili is a go-to quick and easy dinner, tailgating, or game day treat.

Bowl of 20 Minute Chili with shredded cheese and a lime wedge

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For us… it’s also a Halloween night tradition.

Fall and winter seasons demand a good pot of steaming and hearty chili to ward off the blustery seasonal days — or to celebrate your favorite team at a tailgate party.

Fast and Easy Healthy 20-Minute Chili Recipe | 31Daily.com

And while I love making chili with dry beans and simmering it for hours, sometimes you need dinner on the table in under 30 minutes. This recipe is a perfect fit without sacrificing yummy flavor.

According to the Huffington Post, beans are a modern-day superfood. Here are:

11 Health Benefits of Beans:

  1. Heart Helpers — they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.
  2. Low in Fat — Most beans are about 2 to 3 percent fat, and contain no cholesterol.
  3. Pack Protein — About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish.
  4. Balance Blood Sugar — With a low glycemic index, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.
  5. Cut Cancer Risk — Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer.
  6. Moving — Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids.
  7. Satisfy — Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full.
  8. Convenient — Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.
  9. Budget-Friendly — Beans can are the least expensive source of protein, especially when compared to fresh meat.
  10. Nutrient-Rich — Aside from protein, complex carbs, and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc.
  11. Versatile — They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip).

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Verticle view of a bowl of chili in a white bowl
Overhead view of Quick and Healthy Chili

Fast and Easy Healthy 20-Minute Chili Recipe

Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Looking for a quick and delicious chili recipe? This Healthy 20-Minute Chili is a go-to easy dinner, tailgating, or game day recipe.

Ingredients

  • 1 lb lean ground beef
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • green pepper, chopped
  • red pepper, chopped
  • jalapeno pepper, seeded and minced
  • 1 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon freshly cracked black pepper (or to taste)
  • 2 (15-ounce) cans of beans, drained (kidney and black beans)
  • 1 (15-ounce) can S&W Chili Beans, undrained
  • 1 cup fresh or frozen corn
  • 4 tomatoes, chopped and divided
  • 1 8-ounce can tomato sauce

Instructions

  1. Brown ground beef, onion, garlic, and peppers in a dutch oven over medium heat, 6-8 minutes or until beef is cooked and vegetables are tender.
  2. To the beef and vegetables, add chili powder, oregano, cumin, salt, and pepper. Continue cooking for another 1-2 minutes until spices are fragrant.
  3. Add canned beans, corn, tomatoes, and tomato sauce. Cook for another 8-10 minutes or until the tomatoes are soft and the chili has thickened.
  4. Serve With: Skillet Corn Bread

Notes

Garnish Ideas:

  • Chopped Tomatoes
  • Shredded Cheese
  • Sour Cream
  • Fresh Cilantro
  • Chopped Scallions

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Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 233Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 50mgSodium: 566mgCarbohydrates: 23gFiber: 5gSugar: 9gProtein: 21g

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2 Comments

  1. Thanks for the chili recipe! I made it today, but changed it up a bit. Eliminated the pepper and corn as hubby doesn’t like and used liquid smoke and catsup. I call it my smokey sweet chili. For a fun note…In my working years whenever we had a chili cook-off between units, our unit one with my chili. I never told about the liquid smoke and catsup. Thanks for all your wonderful posts and pictures!

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