Wednesday, November 13, 2013

Low Sodium Taco Chili

When I want a quick meal that's slightly healthier for a fast food item, I pick up chili and a baked potato. The other day I decided to go ahead and make my own chili to have over sweet potatoes. Regular chili is delicious, but I wanted to incorporate some new flavors. This taco chili is full of nutrients and low on salt. If you aren't on a low sodium diet, I definitely suggest adding extra cheddar cheese and taco sauce to yours. My husband said it was even more delicious that way. I also completely forgot to buy peppers at the store. This recipe would be fantastic with fresh green chili peppers or jalapenos for extra heat.

Low Sodium Taco Chili
     makes 8 bowls
  • 16 ounces organic lean Ground Beef
  • 15 ounces no salt added, rinsed and drained Red Kidney Beans
  • 15 ounces no salt added, rinsed and drained Black Beans
  • 30 ounces no salt added, rinsed and drained Whole Kernel Corn
  • 7.2 ounces no salt added Tomato Sauce
  • 7.2 ounces Water, just fill the can the tomato sauce was in
  • 1/2 cup chopped Onion
  • 4 medium Tomatoes, chopped
  • 1 cup low sodium Chicken Broth, or Water
  • 4 Tbsp. Taco Seasoning Mix, see recipe below
  • optional additions: green onion, cilantro, cheddar cheese, sour cream or Greek yogurt, taco sauce
In a large pot over medium heat add the ground beef, taco seasoning, and onion. Saute until the beef is no longer pink and has browned some, and the onions are softened. Add in the remainder of the ingredients, and raise heat to high. Bring to a low boil, and reduce the heat to medium. I let this cook over medium heat, uncovered, for 30 minutes. It cooked out the excess water and helped to concentrate the flavors. 

This is great on it's own, but I found it more of a filling meal served on top of a sweet potato. I took a small scoop (versus about two ladles for a bowl) and poured it over a baked sweet potato. I topped it with a tablespoon of sour cream, and about one tablespoon of extra sharp cheddar cheese. Below I'll include the nutrition facts for a full serving of chili, as well as the nutrition facts for a smaller serving with the potato and toppings.

Taco Seasoning Mix
     makes 4 Tbsp, equal to 1 packet of seasoning
  • 2 Tbsp Chili Powder
  • 1 Tbsp Ground Cumin
  • 1 1/2 tsp Paprika
  • 1 tsp Ground Coriander
  • 1/4 tsp Ground Cayenne Pepper
Compared to the packaged stuff, this blend is 76 calories and only 166 mg of sodium. A traditional brand of the packet seasoning is 90 calories and 2220 mg of sodium. My version tastes the same, minus the salt. Plus it's better to add in your own salt to taste, versus starting off with too much.

Per bowl: 309 calories, 10 grams of fat, 104 mg sodium, 1039 mg potassium, 23 grams carbs, 10 grams sugar, 20 grams of protein.

Served on top of a sweet potato, with about 1/4 size serving of chili plus sour cream & cheese: 342 calories, 9 grams fat, 164 mg sodium, 1332 mg potassium, 47 grams carbs, 20 grams sugar, 15 grams protein.

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