Serves 4; 1 1/2 cups per serving
Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese, and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.
- 1 pound extra-lean ground beef
- 1 15.5-ounce can no-salt-added black beans, rinsed and drained
- 1 14.5-ounce can no-salt-added diced tomatoes, undrained
- 1 8-ounce can no-salt-added tomato sauce
- 1/2 cup water
- 1/2 cup chopped red onion
- 1/2 medium yellow bell pepper, chopped
- 1/2 medium green bell pepper, chopped
- 1 teaspoon chili powder
- 1 teaspoon salt-free all-purpose seasoning blend
- Cooking spray
- 4 6-inch corn tortillas
- 1/2 cup shredded fat-free Cheddar cheese
- 1/4 cup fat-free sour cream
In a large nonstick skillet, cook the beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up the beef. Using a slotted spoon, transfer the beef to a 2- to 3-quart slow cooker. Add the remaining chili ingredients to the slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until the onions and bell peppers are tender and the flavors have blended.
Meanwhile, preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
Using a sharp knife, cut each tortilla into 8 triangles. Place in a single layer on the baking sheet. Lightly spray the tops with cooking spray.
Bake for 8 to 10 minutes, or until the chips are golden brown and crisp. Transfer the baking sheet to a cooling rack. Let the chips cool for 15 minutes.
When the chili is ready, place 8 tortilla chips with a pointed end up around the inside of each rimmed soup bowl. Ladle the chili into the bowls. Sprinkle the Cheddar over the chili. Top each serving with a dollop of sour cream.
Nutrition Analysis (per serving)
- Calories: 371
- Total Fat: 6.5 g
- Saturated Fat: 2.5 g
- Trans Fat: 0.0 g
- Polyunsaturated Fat: 1.0 g
- Monounsaturated Fat: 2.5 g
- Cholesterol: 67 mg
- Sodium: 317 mg
- Carbohydrates: 40 g
- Fiber: 8 g
- Sugars: 12 g
- Protein: 39 g
2 starch, 2 vegetable, 4 very lean meat
This recipe is brought to you by the American Heart Association's Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.