Create Your Own Chili

Yield: [4 servings] / Serving Size = 2 cups
Ingredients:

A basic recipe follows. See below for other options.

1 pound lean ground beef (15% fat or lower)

1 cup chopped onions

2 cloves garlic, diced or crushed

2 cups cooked kidney beans (or canned, rinsed well and drained)

2 (15-ounce) cans unsalted diced tomatoes

2-3 Tablespoons chili powder

½ teaspoon cumin

Salt, to taste (up to ½ teaspoon)

Toppings, as desired

Directions:

1. In a pot or large saucepan, brown beef over medium-high heat, breaking it into bite-sized pieces. Drain fat.

2. Add onions and garlic and cook until softened.

3. Add kidney beans, tomatoes, chili powder, cumin, and salt. Cook 30-60 minutes. Add water as chili cooks if you would like a thinner consistency.

4. Serve hot, with your favorite chili toppings.

Options:

Meat: Use lean ground beef, elk, or venison, or try a vegetarian version with no meat. Or use 1 package of Basic Meat Mix and start with step #2 or #3. Leave out the onions and garlic if the Basic Meat Mix already contains these.

Beans: Use any combination of kidney beans, pinto beans, black beans, lentils, etc.

Vegetables: Add 1 cup of vegetables, like frozen corn, chopped zucchini, chopped bell peppers, etc. Add a 15 ounce can of unsalted tomato sauce if you like chili saucier.

Seasonings: If you have made homemade Chili Seasoning Mix, substitute this for the chili powder, cumin, and salt. If the seasoning mix contains salt, leave out additional salt. Red pepper flakes are also an option.

Toppings: Common chili toppings are shredded cheese, lowfat sour cream, tortilla chips, and hot sauce.

Timing: The amount of time chili cooks on the stove is variable in recipes. Some people cook theirs for only 10 minutes, while others cook for up to 90 minutes.

Leftovers: Chili is often spicier the next day, after flavors have had time to meld.

Microwave Cooking: If you are using cooked meat, you can make a quick chili by mixing meat, tomatoes, beans, and spices and cooking in the microwave for 10 minutes.

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This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental Nutrition Assistance Program (SNAP) \ provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Montana Public Assistance Helpline at 1-888-706-1535 or apply.mt.gov. Montana State University Extension is an ADA/EO/AA/Veteran's Preference Employer and Provider of Educational Outreach.