Project Description

Ingredients:

  • 1 cup chopped onion (1 medium)

  • 3/4 cup chopped red, green, or yellow bell pepper (1 small)

  • 1 clove garlic, minced

  • 1 jalapeño chile, seeded and minced

  • 1 tablespoon vegetable oil

  • 1 pound lean ground beef

  • 1 can (15 oz.) kidney beans

  • 1 can (15 oz.) diced tomatoes

  • 2-3 tablespoons chili powder

  • 2 tablespoons tomato paste

  • 1 teaspoon ground cumin

  • 1/4 -1/2 teaspoon cayenne pepper

  • 1/4 teaspoon salt

Instructions

In a 2-quart microwave-safe dish, combine onion, bell pepper, garlic, chile and oil. Cover, microwave on High 1-2 minutes to soften vegetables. Crumble ground beef evenly over vegetables; stir. Cover, microwave on High for 3 minutes, or until meat has lost most of its pink color. Drain and discard drippings.

Drain beans and tomatoes, reserving 2 tablespoons liquid from each. Add reserved liquids, beans, tomatoes, chili powder, tomato paste, cumin, cayenne and salt to meat. Microwave uncovered on High 4 minutes, stirring once. Cover, microwave on medium 5-6 minutes.

Let chili stand, covered, 5 minutes before serving. Makes 5 cups. Serves 4.

Nutritional Information per Serving:

Calories 316, Protein 31 g, Carbohydrates 31 g, Fat 8 g, Calories from fat 24%, Cholesterol 57 g, Fiber 9 g, Folate 128 mcg, Sodium 832 mg