夕食普通

Garden Chili

Name: Garden Chili
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 3/4 pound ground beef; 1/2 cup green pepper; 1/2 large onion; 1/2 cup celery; 2/3 cup kidney beans, canned, low-sodium; 1/2 cup corn; 1 can tomato sauce, low-sodium; 1 cup fresh tomatoes; 1 dash black pepper; 1/2 teaspoon garlic powder; 2 teaspoons chili powder

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

50 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/4 of recipe

211

カロリー

19g

タンパク質

19g

炭水化物

脂質

食物繊維

糖類

160mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 49 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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 powder 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.

出典: USDA MyPlate Kitchen · Fix it Fresh! Recipe Series Kansas State University Research and Extension

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