Directions:
- Heat oil in a large pan. Add onions and cook uncovered until soft and clear, about five minutes.
- Add garlic and cumin and chili powder and cook for 1 minute. Add celery, carrots, and green pepper, then cook for 2-3 minutes.
- Add tomatoes, tomato juice, and beans, then cook for an additional 30-45 minutes.
- Add corn, tomato paste, salt, and pepper, and cook for additional five minutes. You can let the chili cook on low heat for hours if you like to make it thicker.
- Serve with rice, tortillas, or cornbread and top with low-fat sour cream or low-fat cheese.
- Any type of bean can be used. If using dried beans, first pick through and remove any stones, then soak overnight. Before cooking, simmer beans for about 1 1/2 - 2 hours.
- Note: Our chef/teacher Todd added turkey sausage and some cinnamon to the chili.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 319.23 Kcal (1337 kJ) | ||
| Calories from fat | 81.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.08g | 14% | |
|---|---|---|---|
| Cholesterol | 12.45mg | 4% | |
| Sodium | 379.02mg | 16% | |
| Potassium | 1393.75mg | 30% | |
| Total Carbs | 47.54g | 16% | |
| Sugars | 12.93g | 52% | |
| Dietary Fiber | 9.34g | 37% | |
| Protein | 14.02g | 28% | |
| Vitamin C | 45.9mg | 77% | |
| Vitamin A | 0.5mg | 18% | |
| Iron | 10.1mg | 56% | |
| Calcium | 112.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 86.48 Kcal (362 kJ) | ||
| Calories from fat | 22.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.46g | 14% | |
|---|---|---|---|
| Cholesterol | 3.37mg | 4% | |
| Sodium | 102.67mg | 16% | |
| Potassium | 377.56mg | 30% | |
| Total Carbs | 12.88g | 16% | |
| Sugars | 3.5g | 52% | |
| Dietary Fiber | 2.53g | 37% | |
| Protein | 3.8g | 28% | |
| Vitamin C | 12.4mg | 77% | |
| Vitamin A | 0.1mg | 18% | |
| Iron | 2.7mg | 56% | |
| Calcium | 30.4mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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