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Traditional Chili


1 lb ground lean 93% or greater beef or turkey
2 onions, diced
1 green pepper, diced
1 tablespoon jalapeno, finely chopped (optional)
1 (14oz) can Mexican-style tomatoes (like Rotel)
1 (8oz) can reduced sodium tomato sauce
1 (8oz) can tomato sauce
2 tablespoons cumin
2 tablespoons chili powder
1 teaspoon salt (optional)
½ teaspoon cayenne pepper
½ teaspoon paprika
1 (14.5oz) can dark red kidney beans, drained & rinsed
1 (14.5oz) can black beans, drained & rinsed
1 cup water


Cook ground meat with onions & peppers. Drain any excess fat. Then, add the tomatoes, spices, & water. Bring to a boil. Add the lower sodium beans, cover and simmer 1-2 hours OR place in crock pot and cook on low 4-6 hours.
Optional Toppings (not included in nutrition analysis below)
Fat Free sour cream
2% cheddar cheese
Green onions

Makes 10 servings
Serving size: 1 cup


Calories 191
Fat 3.5g
Saturated Fat 1.3g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 26mg
Sodium 501mg
Potassium 431mg
Carbohydrate 25g
Fiber 7.5g
Sugar 6.6g
Protein 16g

Contributed by Linda Hester


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