Garden Chili
This quick and easy one pan dish is full of veggies, spices, and flavor. Get your kids involved by letting them wash the vegetables.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/4 of recipe
211
칼로리
19g
단백질
19g
탄수화물
7g
지방
5g
식이섬유
7g
당류
160mg
나트륨
포화지방 3 g · 콜레스테롤 49 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · Fix it Fresh! Recipe Series Kansas State University Research and Extension
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