Beef and Bean Chili

serves 6

 2 teaspoons olive oil

  • large onion, chopped 2 carrots, chopped
  • celery stalks, chopped

1 red bell pepper, chopped

3 large garlic cloves, minced

  • pound lean ground beef (7% fat or less) 1 tablespoon chili powder
  • teaspoons ground cumin

½ teaspoon dried oregano

½ teaspoon salt

¼ teaspoon black pepper

1 (14½-ounce) can fire-roasted diced tomatoes

1 (15½-ounce) can red kidney beans, rinsed and drained

6 tablespoons fat-free sour cream 3 cups hot cooked brown rice

 

  • Heat oil in large nonstick Dutch oven over medium Add onion, carrots, celery, bell pepper, and garlic; cook, stirring, until carrots and celery are softened, about 15 minutes. Add beef and cook, breaking it apart with wooden spoon, until browned, about 7 minutes. Stir in chili powder, cumin, oregano, salt, and black pepper; cook, stirring, 2 minutes.
  • Add tomatoes with their juice and beans to pot; bring to Reduce heat and simmer, partially covered, stirring occasionally, until flavors are blended, about 20 minutes. Serve with sour cream and rice.

 

PER SERVING (ABOUT 1½ CUPS CHILI, ½ CUP RICE, AND 1 TABLESPOON SOUR CREAM): 396 grams, 373 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 452 mg Sod, 52 g Total Carb, 8 g Total Sugar, 11 g Fib, 25 g Prot, 83 mg Calc.

PointsPlus value: 9