30-Minute Chunky Beef and Corn Chili - 8 servings
Preparation: 15 min. Cooking: 30 min. Total: 45 min.
Low Fat recipes contain less than 30% calories from fat
Low Sodium recipes contain less than 800 mg sodium
Heart Healthy recipes contain less than:
- 10% calories from saturated fat
- 30% calories from fat
- 100 mg cholesterol
- 800 mg sodium
- 650 Kcal
-
2-1/4 tsp
chili powder
-
1/2 tsp
coriander seed, ground
-
1/2 tsp
cumin seed
-
1/2 tsp
Spice Club instant garlic powder
-
1/4 tsp
dried oregano
-
1/8 tsp
ground red pepper
-
1 lb
Cattlemen's Ranch beef stew meat, cut into 1 in. cubes
-
2 tsp
Carlini 100% pure vegetable oil
-
1
medium onion, chopped
-
2
cans plum tomatoes, undrained, coarsely chopped
-
1 cup
Happy Harvest frozen whole kernel corn
-
1
can (15 oz) kidney beans, or black beans, rinsed and drained
Combine first 6 ingredients in a bowl. Stir to mix well. Reserve half of mixture. Sprinkle other half over beef cubes. Heat oil in a Dutch oven over medium heat. Sauté beef and onion 2-3 minutes. Season with salt to taste, if desired. Add remaining ingredients and reserved spice mixture. Bring to a boil. Reduce heat to medium low and simmer, uncovered, 18-20 minutes.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 211 Kcal |
6.05 g |
15.7 g |
23.7 g |
4.3 g |
3.46 g |
40.3 mg |
202 mg |
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Nutrients
| Calories |
210 Kcal |
|
| Fat |
6 g |
|
| Carbs |
16 g |
|
| Protein |
24 g |
|
| Fiber |
4.3 g |
|
| Sugar |
3.5 g |
|
|
Fats
| Fat |
6 g |
|
| Fat, Sat. |
1.8 g |
|
| Fat, Mono. |
2.3 g |
|
| Fat, Poly. |
1.3 g |
|
| Cholesterol |
40 mg |
|
|
Vitamins
| Choline |
100 mg |
19% |
| Niacin |
3.9 mg |
24% |
| Panto. Acid |
0.59 mg |
12% |
| Riboflavin |
0.2 mg |
15% |
| Thiamin |
0.15 mg |
12% |
| Vitamin A |
320 IU |
11% |
| Vitamin B6 |
0.36 mg |
23% |
| Vitamin B12 |
1.4 mcg |
60% |
| Vitamin C |
7.5 mg |
8.4% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.2 mg |
8.2% |
| Vitamin K |
5.8 mcg |
4.8% |
|
Minerals
| Calcium |
50 mg |
5% |
| Copper |
0.19 mg |
22% |
| Fluoride |
5.4 mcg |
140% |
| Iron |
3.1 mg |
39% |
| Magnesium |
40 mg |
9.5% |
| Manganese |
0.2 mg |
2.8% |
| Phosphorus |
200 mg |
29% |
| Potassium |
460 mg |
9.7% |
| Selenium |
21 mcg |
38% |
| Sodium |
200 mg |
13% |
| Zinc |
5.2 mg |
47% |
|
Dietary Exchanges
| Very Lean Meat |
3.5 |
| Starch & Bread |
0.5 |
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