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Garden Chili

Garden Chili

74 Ratings
74 Ratings
Recipe Image
pot of Garden Chili
Makes: 4 servings
Total Cost: $$$$

This quick and easy one pan dish is full of veggies, spices, and flavor. Get your kids involved by letting them wash the vegetables.

Ingredients

  • 3/4 pound ground beef (lean, 10% fat)
  • 1/2 cup green pepper (chopped)
  • 1/2 onion (large, chopped)
  • 1/2 cup celery (chopped)
  • 2/3 cup kidney beans (canned, low-sodium, drained and rinsed)
  • 1/2 cup corn (sweet)
  • 1 can tomato sauce, low-sodium (8 oz)
  • 1 cup tomatoes (chopped fresh)
  • 1 dash black pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder

Directions

  1. Wash your hands with soap and water.
  2. Place ground beef in a skillet sprayed with non-stick cooking spray. Brown meat over medium-high heat, stirring occasionally to break it into pieces. Drain fat and blot meat with paper towels. Transfer beef into a colander and rinse with very hot water to further remove fat.
  3. Add green pepper, onion, and celery. Cook until softened.
  4. Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic, and chili powder.
  5. Cook mixture over low heat for 20 minutes.
  6. Serve hot in bowls. Or serve as a dip with baked tortilla chips or on a bun.
  7. Cover and refrigerate leftovers within 2 hours.

Notes

Source:

Fix it Fresh! Recipe Series
Kansas State University Research and Extension

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 224
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 169 mg
Carbohydrates 17 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 3 g
Protein 20 g
Vitamin D 0 mcg
Calcium 53 mg
Iron 3 mg
Potassium 758 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 224
Total Fat 8 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 54 mg
Carbohydrates 17 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 3 g
Protein 20 g
Minerals
Calcium 53 mg
Potassium 758 mg
Sodium 169 mg
Copper 217 mcg
Iron 3 mg
Magnesium 52 mg
Phosphorus 233 mg
Selenium 15 mcg
Zinc 5 mg
Vitamins
Vitamin A 65 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 1.9 mg
Vitamin C 25 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 20 mcg
Folate 44 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 7 mg
Choline 80 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Protein Foods 3 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025