“Chili” Days Ahead

Chili Prepared by Jenny Favret

The fall season has arrived and what a perfect time to make chili! This comfort food is delicious year round, but when the air turns crisp, the smell of chili is pure magic.

A small pot of chili is perfect for one or two people but with a few extra cans of beans and tomatoes, chili easily adapts to feed a large family. Fun fact: Leftover chili tastes even better the second (or third) time around!

Chili is a versatile food that can be as simple or elaborate as you care to make it.

Add meat if desired but vegetarian versions are equally delicious.

Some like it SPICY HOT while others prefer their chili on the mild side.

Top it with shredded cheddar and a few slices of fresh avocado (or not).

Use dark red kidney beans, or black beans or pinto beans or no beans at all!

Make it in less than 30 minutes OR cook it all day in the crockpot.

Serve it over a bit of brown rice or quinoa or simply eat it as is.

Get creative because when it comes to chili, anything goes!

Fast and Flavorful Week Night Chili

This is a good basic recipe but feel free to add or take away ingredients to come up with your own signature chili.

Ingredients

• One half to one pound ground beef or ground veggie “meat” (OMIT if desired)

• One large yellow or white onion, coarsely chopped

• One medium green bell pepper, coarsely chopped

• One small jalapeno pepper, finely chopped (OPTIONAL)

• One medium red apple WITH peel, grated.

• Two, 15 ½ ounce cans of dark red kidney beans, well drained

• One cup of beef or vegetable broth (use more or less depending on preference)

• One, 32 - ounce can chopped tomatoes (with juice)

• One tablespoon cumin

• Two tablespoons chili powder

• One tablespoon garlic powder (OR two cloves of fresh garlic, crushed)

• One teaspoon salt

Directions

1. In a medium pot, brown ground beef or veggie “meat”.

2. Lower heat and add chopped onion, bell pepper, jalapeno and grated apple, mixing well with the meat. NOTE: If omitting the meat or veggie “meat”, heat one tablespoon of olive, avocado or canola oil in the medium pot then proceed with step 2.

3. Continue cooking and stirring for about 3 minutes (until the veggies and grated apple have started to soften).

4. Stir in canned tomatoes, beef broth, drained beans and spices.

5. Cover and simmer on low heat for a minimum of 15 minutes, stirring occasionally.

Follow Along

Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!

Written by Jenny Favret, MS, RD, LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program

Check out Jenny's bio here!