UnlockFood.ca
Français

Family Favourite Chili

8 Servings

Preparation Time: 15 min
Cooking Time: 70 min

Chili is a classic and with good reason. It’s healthy, easy to make and dinner is done – no side dishes needed.

Ingredients

500 g lean ground beef 1 lb
3  cloves garlic, minced 3 
1  onion, finely chopped 1 
2 cans (540 ml) red kidney beans, drained and rinsed 2 cans (19 oz)
2 cans (796 ml) diced tomatoes, preferably no salt added 2 cans (28 oz)
30 ml tomato paste, preferably no salt added 2 tbsp
500 ml zucchini, chopped 2 cups
1  red and yellow pepper, chopped 1 
1  carrot, chopped 1 
250 ml frozen corn kernels 1 cup
45 ml chili powder 3 tbsp
15 ml each, ground cumin and oregano leaves 1 tbsp
15 ml hot pepper sauce 1 tbsp
2 ml salt 1/2 tsp
500 ml shredded Canadian Cheddar cheese 2 cups
1  avocado, sliced 1 
125 ml coriander (optional) 1/2 cup

Instructions

Step 1
Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 min or until no longer pink. Drain to discard any fat.

Step 2
Add beans, tomatoes, tomato paste, zucchini, peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer and stirring occasionally, cook for about 1 hour or until desired thickness is reached.

Step 3
Stir in half the Canadian Cheddar cheese and coriander (if using). Ladle chili into bowls, add avocado slices and sprinkle each bowl with remaining cheese.

Tips

Cooking Tip: Chili can be made easily in a slow cooker. Cook meat, garlic and onion in a small skillet. Drain fat then add meat mixture to slow cooker. Add remaining ingredients (except cheese and coriander). Stir well. Cover and cook on Low for 8 hrs or on High for 4 hrs. Stir in half the cheese and coriander (if using). Serve sprinkled with remaining cheese and slices of avocado.
For the Adventurous: For smoky flavour, omit the hot pepper sauce and add 1 to 2 chopped chipotle peppers in adobo sauce or chipotle hot pepper sauce.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 453
Fat / Lipides 22 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 651 mg
Carbohydrates / Glucides 39 g
Fiber / Fibres 13.5 g
Sugars / Sucres
Protein Protéines 30 g
Vitamin A / Vitamine A
161%
Vitamin C / Vitamine C
33%
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

Hearty Manitoba Vegetable Soup

One-Skillet Creamy Chicken Rotini