Healthy Beef Chili

A comforting winter meal, beef chili is a classic that is surprisingly healthy and low calorie. This recipe provides an additional nutritional and flavor boost by incorporating sweet potato. Sweet potatoes are one of the best sources of beta carotene, an antioxidant that raises vitamin A levels in the body to support immune and eye health. Lean ground beef is an excellent source of protein, zinc, iron and folate without a heavy dose of saturated fat. Kidney beans are packed with fiber and nutrients and can help with weight loss, lowering cholesterol and heart health.

Makes: 8 servings (1½ cups each)

Time to cook: 50 minutes

Ingredients

2 tablespoons canola oil

1 large onion, finely chopped

4 cloves garlic, minced

1 pound lean (90% or leaner) ground beef

2 tablespoons chili powder

1 tablespoon ground cumin

½ teaspoon ground coriander

¼ teaspoon salt

¼ teaspoon cayenne pepper, or to taste

2 cups water

1 large sweet potato, peeled and shredded

2 15-ounce cans kidney beans, rinsed

1 28-ounce can crushed tomatoes

1 15-ounce can diced tomatoes, preferably petite diced

1 cup shredded extra-sharp Cheddar cheese

2 scallions, sliced

Cooking Instructions

1. Heat oil in a large Dutch oven or pot over medium heat. Add onion and garlic; cook, stirring often, until they start to soften, about 3-5 minutes. Add beef and cook, breaking up with a wooden spoon, until no longer pink, about 5 minutes.

2. Stir in chili powder, cumin, coriander, salt and cayenne; cook while stirring until fragrant, about 1 minute. Stir in water and sweet potato. Increase heat to medium-high and bring to a simmer, stirring occasionally, until the sweet potato is softened and beginning to break down, about 6-8 minutes.

3. Add beans, crushed and diced tomatoes; return to a simmer and cook, stirring occasionally and adjusting the heat to maintain a gentle simmer, until the sweet potato starts to melt into the chili, about 15-20 minutes. Serve hot topped with cheese and scallion (optional).

Nutrition per serving

359 calories; 15 grams fat; 0 grams trans-fat; 6 grams saturated fat; 6 grams monounsaturated fat; 3 grams polyunsaturated fat; 35 grams carbohydrates; 11 grams dietary fiber; 0 grams added sugar; 23 grams protein; 653 milligrams sodium; 1,001 milligrams potassium; Vitamin A (148%daily value); Vitamin C (40% dv), Iron (35% dv), Potassium (29% dv), Zinc (28%dv).

Recipe By: Jessie Price (The Simple Art of Eating Well)

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