So, your doctor has told you to decrease the amount of red meat in your diet. But you enjoy the flavor of beef and cannot give it up just yet. Here is a compromise dish.
Instead of using only hamburger or ground chuck in this chili, substitute ground chicken or turkey for half of the amount.
You’ll still get the classic flavor of beef that you want in chili con carne. It is family friendly as well, as you can keep it mild if you leave out any hot sauce or spicy cayenne pepper.
The beans add a creamy texture when simmered for an hour. Use your favorite type of legume — garbanzos, cannellini, pinto or black-eyed peas will surprise your family when used in place of kidney or red beans. Beans add fiber and a welcome contrast in texture. Also, they are an inexpensive way to stretch a dish.
This is a quick dish to make, as it requires barely 10 to 15 minutes of hands-on cooking. Just cover the pot and let the chili simmer for an hour to merge all the flavors.
And maybe next time, you will be able to omit the beef entirely and make your doctor truly happy.
EASY CHICKEN-HAMBURGER CHILI CON CARNE
By Lynette Lo Tom
- 2 teaspoons vegetable oil
- 1 large onion, chopped
- 3/4 pound ground chicken or turkey
- 3/4 pound hamburger
- 2 (14.5-ounce) cans stewed or crushed tomatoes, cut or broken up into large chunks
- 3 tablespoons chili powder, Gebhardt brand preferred
- 1/2 teaspoon salt
- 1 (15-ounce) can kidney or red beans, drained and rinsed
- Hot sauce or cayenne chili powder (optional), to taste
In a large skillet or Dutch oven, heat oil over medium. Add onion and cook until translucent, about 5 minutes.
Turn heat up to medium-high; add ground chicken and hamburger. Brown meat, about 5 minutes. Skim excess oil.
Add tomatoes, chili powder, salt and beans. Add hot sauce or cayenne if you prefer spicy chili.
Reduce heat to medium, cover and cook 1 hour, adding water as needed.
Taste and adjust seasonings. Serve hot with rice, spaghetti or corn chips. Serves 4.
>> Optional garnishes: Grated cheese, sliced avocado, chopped onions — green or round, sliced jalapenos, olives
Approximate nutritional information, per serving: 500 calories, 19 g total fat, 6 g saturated fat, 110 mg cholesterol, 1,300 mg sodium, 43 g carbohydrate, 12 g fiber, 12 g sugar, 41 g protein.
”Easy Kine” features simple dishes that start with commercially prepared ingredients. Lynette Lo Tom is excited to hear your tried-and-true suggestions. Contact her at 275-3004, email lynette@brightlightcookery.com or via instagram at brightlightcookery. Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S.
