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Featured Heart-Healthy Recipe – Football Sunday Chili

by Cindy Gray

Heart-healthy recipes often take hours to prepare, but we’ve devised a low-fat, low-sodium recipe for chili that only takes 30 minutes to make, thanks to a couple of “cheats’. Not only is it good for your heart, it also manages to be extremely tasty, satisfying and nutritious.

Try our version of chili – one of the best heart-healthy recipes for families

Ingredients:

1 lb. 95% lean ground beef (or ground white meat chicken, turkey, or a non-meat vegetarian substitute for an even healthier option.)

1 medium onion, chopped

1 medium green bell pepper, chopped

1 medium jalapeño chopped (omit if you don’t like hot chili!)

4 cloves fresh garlic minced OR 2 tsp. minced garlic from a jar

1 Tbsp. chili powder

1 Tbsp. ground cumin

1/2 tsp. ground coriander

15.5 oz. canned, no-salt-added or low-sodium pinto or kidney beans, rinsed and drained

14.5 oz. canned, no-salt-added or low-sodium, diced tomatoes, undrained

3/4 cup jarred salsa (low sodium)

Method:

Spray a deep skillet or large saucepan with cooking spray and fry the beef and onion over a medium heat for 5-7 minutes, stirring and breaking up the meat as it cooks. Tip the meat mixture into a colander and rinse with hot water to remove excess fat. Return to the pan.

Next, stir in the bell pepper, chili powder, garlic and cumin and cook for 5 minutes, stirring occasionally.

Add all the remaining ingredients and bring to the boil. Cover and simmer for 20 minutes.

Serve topped with a dollop of fat-free sour cream, sliced avocado and snipped cilantro or chopped scallions. Serves four.

Nutritional Value of This Heart-Healthy Recipe

Calories per serving are 297 with 7g fiber and 31g of satisfying protein. This low-fat recipe delivers 6g total fat and 2.5g saturated fat – one of the definitions of heart-healthy recipes. It also has 62 mg cholesterol – much less than normal chili recipes that retain all the meat fat.  Using low sodium beans, salsa and tomatoes keeps sodium to just 288mg per serving.

Related:  Best Vegan and Vegetarian Protein Sources

For families on a budget, this chili recipe costs about $3.45 per serving. It’s even suitable for those who live alone as it freezes well in individual portions. Once defrosted, it can be reheated for a satisfying midweek meal.  How’s that for one of the best heart-healthy recipes anywhere!

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