Chili has to be one of the most versatile, healthy and easy foods to prepare. It’s the perfect dish to make for your own family, but also works great for entertaining. The key to keeping it nutritious is to use extra-lean or lean ground beef. The addition of barley makes this a complete meal.
1. Lightly coat a large saucepan with cooking spray, add the oil and set over medium heat. Add the onion and garlic and sauté for 3 minutes. Add the beef, chili powder, basil and oregano and sauté for another 4 or 5 minutes or until the beef is no longer pink.
2. Add the barley, tomato sauce, stock and kidney beans. Cover and simmer for 40 minutes or until the barley is tender.
3. Serve in bowls, and garnish with sour cream, cheddar, green onions and basil or parsley.
2 tsp vegetable oil
1 cup chopped onion
2 tsp chopped garlic
1 lb extra-lean ground beef
2 tsp chili powder (or to taste)
1 1/2 tsp dried basil
1 tsp dried oregano
1/4 cup pearl barley
2 1/2 cups tomato sauce (or store-bought spaghetti sauce)
1 cup beef (or chicken) stock
1 can (19 oz) red kidney beans, drained and rinsed
1/4 cup low-fat sour cream
1/4 cup shredded light cheddar cheese
1/4 cup chopped green onions
1/4 cup chopped fresh basil or parsley
Nutritional Analysis per Serving
Protein 26 g
Fat 7.4 g
Saturated Fat 2.2 g
Carbohydrates 40 g
Cholesterol 47 mg
Sodium 620 mg
Fiber 10 g
Prep Time: 10 minutes
Cook Time: 50 minutes
Make Ahead: Chili can be cooked up to a day in advance and gently reheated.
Nutrition Watch:When using store-bought spaghetti sauces, it’s best to purchase a vegetable-based one for less calories and fat. The beef and cheese varieties add excess sodium as well.