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.
For us… it’s also a Halloween night tradition.
And while I love making chili with dry beans and simmer 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).
- 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
- 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.
- To the beef and vegetables, add chili powder, oregano, cumin, salt, and pepper. Continue cooking for another 1-2 minutes until spices are fragrant.
- 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.
- Serve With: Skillet Corn Bread
- 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: 233 Total Fat: 8g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 50mg Sodium: 566mg Carbohydrates: 23g Net Carbohydrates: 0g Fiber: 5g Sugar: 9g Sugar Alcohols: 0g Protein: 21g