Dietitian’s tip:
It’s a good idea to wear rubber or plastic gloves when preparing jalapenos because the oils can burn your skin. If you don’t wear gloves, thoroughly wash your hands with soap and water after handling the peppers.
Number of servings
Serves 8
- Healthy-carb
- Gluten-free
Ingredients
- 1 pound extra-lean ground beef
- 1/2 cup chopped onion
- 2 large tomatoes, chopped (or 2 cups canned, unsalted chopped tomatoes)
- 4 cups canned, unsalted kidney beans, rinsed and drained
- 1 cup chopped celery
- 1 1/2 tablespoons chili powder or to taste
- Water, as desired
- 2 tablespoons cornmeal
- Jalapeno peppers, seeded and chopped, as desired (not included in nutrition analysis)
Directions
In a soup pot, add the ground beef and onion. Over medium heat, saute until the meat is browned and the onion is see-through. Drain well.
Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring often. Uncover and add water to desired consistency. Stir in cornmeal. Cook at least 10 minutes more to let the flavors blend.
Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve right away.
Nutritional analysis per serving
Serving size: 1 cup
- Calories 250
- Total carbohydrate 26 g
- Total sugars 2 g
- Added sugars 0 g
- Dietary fiber 10 g
- Protein 20 g
- Total fat 8 g
- Saturated fat 3 g
- Trans fat 0 g
- Monounsaturated fat 3 g
- Polyunsaturated fat 0.5 g
- Cholesterol 40 g
- Sodium 373 mg
- Potassium 351 mg
- Calcium 76 mg
- Magnesium 22 mg
- Vitamin D 0 IU
- Iron 4 mg
Dec. 05, 2024
