Elisa Zied, MS, RD, CDN is a registered dietitian, and the founder/president of Zied Health Communications, LLC in New York City. She’s the author of the award-winning Nutrition At Your Fingertips (Alpha, 2009), a regular contributor to MSNBC.com and Galtime.com, and an Advisory Board member for Parents magazine and parents.com. For more information, or to sign up for The ZIED GUIDE free weekly e-newsletter, visit elisazied.com.
This recipe, from Feed Your Family Right! (Wiley, 2007), packs in lots of delicious RED foods—tomatoes (rich in vitamins and minerals including vitamin C, vitamin A, vitamin K, and potassium and a good source of lycopene when cooked), red bell peppers (loaded with vitamin C and vitamin A, and also a good source of vitamin B6, fiber and other nutrients), and jalapeno peppers (rich in vitamin C and a good source of vitamin A and fiber). It also combines protein (from sirloin) with complex carbohydrates and fiber (from beans) to fill you up and provide long-lasting energy.
An added bonus? It’s a hearty and delicious meal the whole family will enjoy!
One-Pot Vegetable Beef Chili
This dish is so tasty and a great way to sneak some extra fiber into a meal.
Makes 8 servings
Total preparation and cook time: 4 hours and 15 minutes
- 2 15 ½- ounce cans kidney beans
- 1 15 ½ -ounce can black beans (low sodium)
- 6 ounces ground sirloin
- 1 28-ounce can crushed tomatoes
- ¼ cup tomato paste
- ½ package (6 ounces) soy crumbles
- 2 cloves minced garlic
- 1 cup corn kernels
- 1 cup chopped red bell pepper
- 1 tablespoon jalapeno pepper, finely chopped
- 1 1 ¼ -ounce package low-sodium chili seasoning mix
- ½ cup chopped cilantro
Place all ingredients in a 4-quart slow cooker. Stir a few times to make sure all the ingredients are combined. Cover and cook on high for 4 hours.
Cook Tip: This chili tastes great alone you can top it with some low-fat cheddar cheese and/or low-fat sour cream.
Nutrition information per serving:
Fat: 6 g
Saturated fat: 0 g
Cholesterol: 10 mg
Sodium: 910 mg
Carbohydrate: 53 g
Fiber: 18 g
Sugar: 5 g
Protein: 25 g
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