// super food? how about super meal. that’s exactly what this meal is. // nutrients focus:: just one serving (a cup of chili) is a high source of these Vitamins and Minerals:: A, B6, B12, K, C, Folate, Thiamin, Riboflavin, Niacin, Choline, Potassium, Copper, Iron, Magnesium, Phosphorous, Selenium, and Zinc // good source of Vitamin E and Calcium // basically it only falls short in Vitamin D (which is not naturally present in most foods, so this is no big surprise) // macro-wise, 1 serving (1 cup) :: 26 g PRO, 9 g Total fat (3 g saturated), 27 g CHO, 10 g Fiber (287 kcals total per 1 cup of chili)
& the best part, besides using just one pot & being incredibly wholesome as a meal, it’s just $1.70 per serving!
Nutrient-Dense Beef Chili with Greens
Ingredients & Kitchen Tools:
- 1 packet of McCormick Gluten-Free Chili Seasoning
- 2 lbs Lean Ground Beef
- 2, 14.5 oz cans of Diced Tomatoes
- 2, 15.5 oz cans of Red Kidney Beans
- 4 cups of greens (Kale, Mustard or Collard Greens*I used a mix of all 3)
- 3 carrots
- 1 large white onion
- 3 cups of water
- Large Pot
Prep:: Wash Onion, Carrots, and Greens. Dice Onion. Slice Carrots. Drain and Rinse Beans :: Total Prep and Cooking Time: 1 hour and 15 Minutes:: Yield: 9, 1 cup servings::
- in the large pot, brown beef and onions
- combine chili seasoning with the onions and beef
- pour in tomatoes, beans, and water & stir
- bring to a boil
- add carrots and greens
- simmer for 1 hour
ways to serve it :: just the chili, over spaghetti, rice, quinoa, on top of a potato, zoodles (any spiralized veggie!), fresh bread! * McCormick also makes a lower-sodium Chili mix
This recipe base comes from my grandmother, “Gammy.” She is not here with us any more but I carry her with me always, especially in the kitchen! She was German and the daughter of a butcher, so yeaaaa, she loved meat (and liver and onions- one food I have not had and never want try!). Now you can understand why she had 3 lbs of ground beef in this original recipe. I wanted to amp up the nutritional value so I reduced the beef, increased the beans + tomatoes, and added greens. I think she would have loved it my way too! she hand-wrote all of her classic recipes in a little adorable recipe book (pictured above) and gifted them to her 5 grandchildren (carrying this tradition for sure!). I was 10 years old when I received mine and my mom just recently found it. You can imagine my excitement! Just seeing her handwriting again is in a way like talking with her. We were very close until her passing in 2011 (hence why I call her my BFF). As I share more of her recipes, I’ll share more of our special relationship. Lord knows I could write forever about her!
Gam’s classic way to serve it:: over spaghetti with cheddar cheese and fresh white onions (look familiar? she was born and raised in bellevue, kentucky right near the cincinatti, ohio border!)
Have a great day all & I hope you enjoy this recipe!
Happy, healthful eating!
-the mrs.
