A recipe sure to warm up your weekend!

February 22nd, 2013 by Live Well Omaha Kids

Chilly outside – chili inside! Warm up with this chili recipe from Toni Kuehneman, MS, RD, LMNT, a registered dietitian for the CHI Health Heart and Vascular Institute. Toni hosts CHI Health’s Heart Healthy Cooking events, which brings together local chefs and cardiologists once a month to teach us all how to eat and live a little more heart healthy.

Although Toni has worked at CHI Health for 15 years, nutrition is actually a second career for her, as she has a bachelor’s degree in social work. After several years in that profession, she decided to help people in a different way and returned to college to earn her Master’s degree in nutrition from the University of Nebraska at Lincoln.

We know you’ll enjoy Toni’s easy and healthy chili recipe that will be sure to warm up your weekend:


1/2 cup chopped green pepper
1/2 cup chopped onion
1 pound lean ground beef
1 can (14.5 oz.) no salt added tomatoes, chopped
1 can (8 oz.) no salt added tomato sauce
1/2 tsp. paprika
1/8 tsp. cayenne pepper
1 bay leaf
1 Tbsp. chili powder
1 clove garlic minced or 1/4 tsp. dry minced garlic
1 can (16 oz.) red kidney beans, drained and rinsed

Spray skillet with vegetable cooking spray.  Brown ground beef, onion, and green pepper.  Drain.  Add the tomatoes, tomato sauce, paprika, cayenne pepper, bay leaf, and chili powder.  Cover; simmer over low heat for about one hour, stirring occasionally.  (Add more water if the mixture becomes too thick.)  Then add the garlic and kidney beans.  Heat thoroughly.  Remove bay leaf before serving.

Makes 6 cups (6 servings)
Serving Size:  1 cup
Calories per serving: 228
Carbohydrate: 17 grams
Fiber: 6 grams
Protein: 20 grams
Fat: 8 grams
Saturated fat: 3 grams
Trans fat: 0
Sodium: 228 milligrams

If fresh, dry kidney beans are cooked and then added to the recipe in place of the canned beans, the sodium decreases to 59 milligrams per serving.

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