Speedy Chili - KNEP - Kentucky Nutrition Education Program


Speedy Chili

Receta en Español
Servings:6Serving Size:1 cupRecipe Cost:$4.05Cost per Serving:$0.68


  • 8 ounces lean ground beef
  • 1 14-ounce can diced tomatoes with green peppers and onions
  • 1 15-ounce can low-sodium kidney beans
  • 1 8-ounce no salt added tomato sauce
  • 1/2 cup water
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. In a medium saucepan, cook ground beef over medium heat, breaking up meat until coarsely chopped; cook thoroughly.
  2.  Drain fat off beef; return meat to pan, add diced tomatoes, kidney beans, tomato sauce, water, chili powder, garlic powder salt and black pepper and bring to a boil.
  3. Reduce temperature and simmer 10 to 15 minutes.
  4. Serve immediately. Refrigerate leftovers.

Make it a Meal

Add whole grain crackers, carrot sticks with low-fat dip, grapes or a glass of milk to make it meal.

Source: Healthy Choices for Everybody Curriculum : Brooke Jenkins-Howard, Nutrition Education Program Curriculum Coordinator University of Kentucky Cooperative Extension Service (Photo: 123rf.com)

180 Calories; 5g fat; 2g saturated fat; 0g trans fat; 35mg cholesterol; 610mg sodium; 20g total carbohydrate; 6g dietary fiber; 7g total sugars; 0g added sugars; 16g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 15% Daily Value of iron; 8% Daily Value of potassium