Chili Con Carne
Ingredients
- 2 Tbsp canola oil 30 mL
- 1 lb lean ground beef 500g
- 1 medium onion, diced
- 3 cloves garlic, chopped
- 10 oz tomato soup 284 mL
- 14 oz can diced tomatoes 398 mL
- 19 oz can kidney beans 540 mL
- 19 oz can chickpeas 540 mL
- 1 cup frozen corn 250 mL
- 4.5 oz can green chilies 127 mL
- 2 tsp chili powder 10 mL
- 1 Tbsp dried oregano 15 mL
- 1 tsp dried basil 5 mL
- 1 Tbsp pepper 15 mL
- 1/2 tsp salt 2 mL
- 1 tsp red pepper flakes 5 mL
Instructions
- 1. Heat canola oil over medium to high heat in a heavy bottom pot.
- 2. Add ground beef and thoroughly brown. Add onions and garlic. Saute until onions are clear. Add tomato soup, diced tomatoes, kidney beans and chickpeas. Heat over medium heat until it begins to simmer, stir often. Stir in remaining ingredients, reduce heat to low and simmer for 30 minutes. Serve.
Yield
8 servings
serving size
nutritional analysis
Per Serving
| Calories | 350 |
| Total Fat | 10 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 35 mg |
| Carbohydrates | 43 g |
| Fiber | 15 g |
| Protein | 23 g |
| Sodium | 430 mg |
