<?xml version="1.0" encoding="UTF-8"?>
<recipe id="7416">
  <title>30-Minute Chunky Beef and Corn Chili</title>
  <servings>8</servings>
  <times>
    <preparation>15</preparation>
    <cooking>30</cooking>
    <total>45</total>
  </times>
  <photo>http://static.procomarketing.com/photos/7416_fotolia_2432642.jpg</photo>
  <ingredients>
    <ingredient>2-1/4 tsp  chili powder</ingredient>
    <ingredient>1/2 tsp  coriander seed, ground </ingredient>
    <ingredient>1/2 tsp  cumin seed</ingredient>
    <ingredient>1/2 tsp  garlic powder</ingredient>
    <ingredient>1/4 tsp  dried oregano</ingredient>
    <ingredient>1/8 tsp  ground red pepper</ingredient>
    <ingredient>1 lb  boneless beef stew meat, cut into 1 in. cubes</ingredient>
    <ingredient>2 tsp  vegetable oil</ingredient>
    <ingredient>1   medium onion, chopped</ingredient>
    <ingredient>2   cans plum tomatoes, undrained, coarsely chopped</ingredient>
    <ingredient>1 cup  frozen corn</ingredient>
    <ingredient>1   can (15 oz) kidney beans,  or black beans, rinsed and drained</ingredient>
  </ingredients>
  <instructions>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. Saut&amp;eacute; 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 &lt;b&gt;simmer&lt;/b&gt;, uncovered, 18-20 minutes.</instructions>
  <nutrition>
    <nutrient category="minerals" name="manganese" units="mg">0.2</nutrient>
    <nutrient category="vitamins" name="vitamin_b12" units="mcg">1.4</nutrient>
    <nutrient category="lipids" name="fat_sat" units="g">1.8</nutrient>
    <nutrient category="lipids" name="fat_poly" units="g">1.3</nutrient>
    <nutrient category="dietary exchanges" name="de_fruit" units="">0</nutrient>
    <nutrient category="dietary exchanges" name="de_medium_fat_meat" units="">0</nutrient>
    <nutrient category="proximates" name="fiber" units="g">4.3</nutrient>
    <nutrient category="minerals" name="calcium" units="mg">50</nutrient>
    <nutrient category="vitamins" name="vitamin_k" units="mcg">5.8</nutrient>
    <nutrient category="dietary exchanges" name="de_whole_milk" units="">0</nutrient>
    <nutrient category="minerals" name="magnesium" units="mg">40</nutrient>
    <nutrient category="vitamins" name="niacin" units="mg">3.9</nutrient>
    <nutrient category="vitamins" name="vitamin_a" units="IU">320</nutrient>
    <nutrient category="proximates" name="protein" units="g">24</nutrient>
    <nutrient category="proximates" name="fat" units="g">6</nutrient>
    <nutrient category="minerals" name="phosphorus" units="mg">200</nutrient>
    <nutrient category="dietary exchanges" name="de_low_fat_milk" units="">0</nutrient>
    <nutrient category="dietary exchanges" name="de_starch_bread">0.5</nutrient>
    <nutrient category="proximates" name="sugar" units="g">3.5</nutrient>
    <nutrient category="minerals" name="zinc" units="mg">5.2</nutrient>
    <nutrient category="vitamins" name="vitamin_c" units="mg">7.5</nutrient>
    <nutrient category="vitamins" name="riboflavin" units="mg">0.2</nutrient>
    <nutrient category="vitamins" name="panto_acid" units="mg">0.59</nutrient>
    <nutrient category="dietary exchanges" name="de_skim_milk" units="">0</nutrient>
    <nutrient category="proximates" name="carbs" units="g">16</nutrient>
    <nutrient category="vitamins" name="vitamin_b6" units="mg">0.36</nutrient>
    <nutrient category="vitamins" name="vitamin_d" units="IU">0</nutrient>
    <nutrient category="dietary exchanges" name="de_high_fat_meat" units="">0</nutrient>
    <nutrient category="minerals" name="fluoride" units="mcg">5.4</nutrient>
    <nutrient category="vitamins" name="vitamin_e" units="mg">1.2</nutrient>
    <nutrient category="lipids" name="fat_trans" units="g">0</nutrient>
    <nutrient category="minerals" name="sodium" units="mg">200</nutrient>
    <nutrient category="minerals" name="copper" units="mg">0.19</nutrient>
    <nutrient category="sterols" name="cholesterol" units="mg">40</nutrient>
    <nutrient category="dietary exchanges" name="de_very_lean_meat">3.5</nutrient>
    <nutrient category="dietary exchanges" name="de_vegetable" units="">0.3</nutrient>
    <nutrient category="minerals" name="iron" units="mg">3.1</nutrient>
    <nutrient category="minerals" name="selenium" units="mcg">21</nutrient>
    <nutrient category="vitamins" name="choline" units="mg">100</nutrient>
    <nutrient category="lipids" name="fat_mono" units="g">2.3</nutrient>
    <nutrient category="dietary exchanges" name="de_fat" units="">0.22</nutrient>
    <nutrient category="dietary exchanges" name="de_other_carb" units="">0.027</nutrient>
    <nutrient category="proximates" name="calories" units="Kcal">210</nutrient>
    <nutrient category="minerals" name="potassium" units="mg">460</nutrient>
    <nutrient category="vitamins" name="thiamin" units="mg">0.15</nutrient>
    <nutrient category="dietary exchanges" name="de_lean_meat" units="">0</nutrient>
  </nutrition>
</recipe>
