Beef and black bean chili

By Marieanne

Ingredients

• 1 lb (500 g) Extra Lean or Lean Ground Beef
• 1 large onion, diced
• 1 large sweet pepper, diced
• 2 to 3 tbsp (25 to 45 mL) chili powder
• 1 tsp (5 mL) ground cumin
• 1 can (28 oz/796 mL) diced tomatoes
• 1 can (14 oz/398 mL) tomato sauce
• 1 can (19 oz/ 540 mL) black beans, drained and rinsed
• 1-1/2 cups (375 mL) frozen corn kernel

Details

Servings 9
Adapted from heartandstroke.com

Preparation

Step 1

Makes 9 servings

If you prefer a fiery version, add a teaspoon or so chopped canned chipotle peppers.

Directions

Cook beef, onion, sweet pepper, chili powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.

Stir in tomatoes, tomato sauce, beans and corn.

Cook over medium-high heat until boiling. Reduce heat to medium; simmer, covered, for 30 minutes, stirring occasionally.

Spread 2 cups (500 mL) chili in 13 x 9-inch (3 L) baking dish; set aside. Spoon 1/2 cup (125 mL) chili onto centre of each of 8 small flour tortillas. Roll up; place seam side down in baking dish. Spoon remaining chili over enchiladas. Sprinkle with 1 cup (250 mL) shredded Cheddar cheese. Bake in 350º F (180º C) oven for 30 minutes. Makes 8 enchiladas.

Heart-Healthy Makeover:

Chili recipes are basically lean if they start with lean ground beef. For heart-healthy improvements, we used lean beef, no-oil frying when cooking the meat and vegetables and increased the veggie content. If you add some chopped fresh dill near the end of cooking, it plays up the fresh vegetable flavours.