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.
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)
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.
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!