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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 235.2
  • Total Fat: 11.3 g
  • Cholesterol: 35.0 mg
  • Sodium: 1,054.4 mg
  • Total Carbs: 21.7 g
  • Dietary Fiber: 5.5 g
  • Protein: 13.9 g

View full nutritional breakdown of Southern Chili, 2 Cup Serving Size calories by ingredient
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Southern Chili, 2 Cup Serving Size

Submitted by: WILDANGEL72

Introduction

A hearty, southern-style chili. Serving size is a generous 2 cups, and this recipe will feed a sizeable group or give you plenty of leftovers to freeze for days when you're in a rush. The ingredients for this recipe were meticulously measured down the gram on an EatSmart scale for an accurate nutrition count. This recipe was calculated using 80/20 because it was on sale; leaner cuts or ground poultry make the numbers even better. Not low-sodium, but that can be easily adjusted as needed. Cooks in one pot and offers all-day flavor in about an hour on the stovetop. Can be left in the crock pot to slow cook for weekday family meals or an office potluck. Freezes and reheats well. Flavors are even better the next day after being allowed to marry overnight.

I cook the beef directly in the pot with the tomatoes and spices; I don't brown first and drain. Using lean ground beef, this method allows the small amount of oil/fat to balance the carbs from the beans and add richness without killing you with calories.
A hearty, southern-style chili. Serving size is a generous 2 cups, and this recipe will feed a sizeable group or give you plenty of leftovers to freeze for days when you're in a rush. The ingredients for this recipe were meticulously measured down the gram on an EatSmart scale for an accurate nutrition count. This recipe was calculated using 80/20 because it was on sale; leaner cuts or ground poultry make the numbers even better. Not low-sodium, but that can be easily adjusted as needed. Cooks in one pot and offers all-day flavor in about an hour on the stovetop. Can be left in the crock pot to slow cook for weekday family meals or an office potluck. Freezes and reheats well. Flavors are even better the next day after being allowed to marry overnight.

I cook the beef directly in the pot with the tomatoes and spices; I don't brown first and drain. Using lean ground beef, this method allows the small amount of oil/fat to balance the carbs from the beans and add richness without killing you with calories.

Number of Servings: 10

Ingredients

    Ground beef, 20 oz (reduce fat count by using leaner grade or ground poultry)

    2 cans dark skin kidney beans (drain but reserve liquid)

    One small onion, finely chopped (115g in this recipe)

    1 large can Hunt's Tomato Sauce (29 oz/822g)

    1 large can Hunt's Crushed Tomatoes (28oz/794g)

    1 large can Hunt's Diced Tomatoes (28oz/794g)

    2 10-oz cans Rotel Diced Tomatoes with Mild Chilies

    1 tsp Beef Base (Tone's or Better than Bullion) *omit for low sodium and just salt to taste if desired*

    1/2 Serrano chili pepper, seeds removed, diced (omit for mild)

    2 tbsp cumin seed, toasted then crushed/ground

    1 tsp granulated onion (onion powder)

    1 tbsp ancho chili powder (or your usual chili powder)





Tips

Whole cumin seed toasted in the dry pan on the stovetop then ground will give much better flavor than already ground, store-bought cumin. If you don't have a mortar or spice grinder, pour the toasted seeds into a small bowl and use a clean juice or shot glass to crush them to powder.

Top with a small sprinkle of reduced fat shredded cheese and/or serve with a measured serving of tortilla chips if desired. These are not figured into the count, so don't forget to track additions yourself!

This recipe uses a lot of tomatoes. The lycopene in tomatoes is a proven cancer fighter, and is more easily absorbed from cooked tomatoes. The tomato flavor is balanced by the heat from the chilies and the sweetness of the kidney beans.


Directions

Place cumin seeds in dry pan over medium-low heat and toast till they become fragrant; toss/stir occasionally to avoid burning on any side. Toasting takes about 3-4 minutes; just enough time to open cans and chop the onion/serrano pepper.

In large stockpot, combine everything EXCEPT the kidney beans themselves; set those aside in a bowl to be added later. Do add the reserved liquid from the beans at this time. The liquid from the beans has a sweetness that balances the heat from the chilies and spices, cuts the acidity from the tomatoes, thickens and adds richness to the finished product.

Stir lightly to partially break up the raw ground beef. The beef will continue to break down while simmering in the tomato base, so there is no need to chop it up into very small pieces.

Turn heat up to medium/medium high just till hot enough to make bubbles begin to form at the edges. Reduce to medium-low and simmer with lid tilted for 30-40 minutes. Stir occasionally from the bottom to bring up the heavy ingredients that will settle during thickening.

Remove lid, stir, add kidney beans. Cover again, with lid tilted, and continue to simmer an additional 15 minutes. (This recipe can also be put in the crockpot and allowed to simmer on low all day. With very long cooking times, however, canned beans can get very soft or cook to pieces, so it's best to add the kidney beans only 15 minutes or so prior to serving to allow them to just heat through.)

Serve with choice of sides or garnishes. Leftovers can be frozen to enjoy later.

Serving Size: Makes 11 2-cup servings.






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