Joan’s Chili

§ Ingredients

  • Three (3) 14.5 oz. cans flavored diced tomatoes.

  • Two (2) 28 oz. cans crushed tomatoes.

  • Four (4) 14.5 oz. cans of beans, rinsed. Use a variety of types such as black, small red and kidney.

  • One (1) pound lean ground turkey or beef.

  • One (1) pound diced chicken breast.

  • 2 – 4 garlic cloves, minced or chopped.

  • One (1) medium onion or 4 – 6 shallots, chopped.

  • 2 – 4 carrots, chopped.

  • 2 tablespoons chili powder, modify to taste.

  • Olive oil or avocado oil – enough to cover bottom of large pot.

  • Optional: 3 – 4 celery stalks, chopped.

  • Optional: One (1) green pepper, chopped.

  • Optional: Mushrooms cut to desired size.

  • Optional: Bell peppers cut in small chunks.

§ Method

In a large pot cook onion and garlic with olive oil on low heat until soft. In a separate fry pan cook ground meat and diced chicken; drain and discard any fat. Place cooked meat and remainder of ingredients in the pot with the garlic and onions. Simmer for 1 – 2 hours on low-medium heat stirring periodically. Check veggies for desired level of crunchiness.

§ Notes from Joan

  • Serve alone or over a whole grain such as brown rice, quinoa or oat groats. Delicious over cooked spaghetti squash.

  • Serve cold over a bed of romaine for a healthy variant of a taco salad. Adorn with sliced avocado and ripe olives as a source of essential healthy fat.

  • Store leftovers in refrigerator or freezer. Reheat when ready to serve.

  • Modify recipe by choice of flavored diced tomatoes. I really like “Zesty Jalapeno”. Use low sodium variety if sodium is a concern.

  • Olive oil is an excellent source of essential healthy fat, and avocado oil is another healthy choice.

  • This flavorful chili is loaded with protein, fiber, vitamins and minerals.

  • Healthy attributes are enhanced by using a variety of vegetables that your family will eat.

  • This can be made without the meat. Just add more beans.



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