Weeknight Chilli

Weeknight Chilli

To really save time during the work week, toss the ingredients in an Instantpot or slowcooker to prepare this hearty and comforting meal!
Health Rating
Prep Cook Ready in Servings
10 min 40 min 50 min 4

Ingredients


454 gm Beef, ground, lean
1 medium Yellow onion (chopped)
1 medium pepper(s) Red bell pepper (chopped)
2 bulb Garlic (minced and set aside)
1 tsp Chili powder
1/2 tsp Garlic powder
1 tsp Black pepper
2 tsp Sea salt
1 can(s) (15 oz) Red kidney beans, canned, drained (rinsed and drained)
1 can (28oz) Tomatoes, canned, stewed
1 cup Frozen yellow corn kernels (organic)
1/4 cup Green onion, scallion, ramp (chopped, for garnish)
1/2 avocado(s) Avocado (for garnish)
1/4 cup shredded Cheddar cheese, reduced fat (18%) (for garnish - optional)

Instructions


Stove Top Option:

1. Over medium-high heat, add ground beef to a large pot. Cook until browned and no longer pink. Stir often. Drain the liquid.

2. Add the onions, peppers, garlic and seasonings and cook for 5 minutes until the vegetables are softened.

3. Add beans, tomatoes and corn and stir to combine.

4. When the mixture begins to bubble, reduce heat to medium-low, put the lid on and allow to simmer for 30 minutes.

5. For a more intense flavour, cook for 60 minutes.


Slow Cooker Method: 

1. Over medium-high heat, add ground beef to a non-stick pan.

2. Cook until browned and no longer pink. Stir often.

3. Drain the liquid. Transfer the meat to slow cooker.

4. Add vegetables, spices and tomatoes. Stir until combined.

5. Set the slow cooker on low and cook for 6 to 8 hours.

 

Instapot: 

1. On the sautee setting, add ground meat and cook until browned and no longer pink. Stir often. Drain the liquid.

2. Add vegetables, spices and tomatoes. Stir until combined. Set the Instpot to the Chilli setting.

3. When the cycle is complete, unplug the instantpot and allow the pressure to release naturally.

 

Serve chilli in bowls topped with green onions, avocado, sour cream, cheddar cheese and/or fresh cilantro

Nutrition Facts

Per Portion

Calories 554
Calories from fat 202
Calories from saturated fat 72
Total Fat 22.4 g
Saturated Fat 8.0 g
Trans Fat 0.5 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 10.0 g
Cholesterol 72 mg
Sodium 1954 mg
Potassium 1348 mg
Total Carbohydrate 51 g
Dietary Fiber 13.0 g
Sugars 10.8 g
Protein 37 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.7
Milk Alternative 0.1
Vegetables 3.7

Energy sources


Pygal37%460.60627827160215160.320172964660836%351.47172283228184277.983130224412827%315.0472299837615135.9983036920324737%36%27%CarbohydratesFatProtein

Notes:

Chilli freezes well and leftovers can be stored in the refrigerator for 3-5 days.

Omit the cheese to make this recipe dairy free!

Beef

is a great source of protein and B12!

 

 

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada