Recipe adapted from MyPlate for Moms, How to Feed Yourself & Your Family Better, by Elizabeth M. Ward, M.S., R.D.
Lighten up comfort food with this mushroom chili that swaps out some of the beef with meaty mushrooms.
Yield: 6 servings
Serving Size: 1 1/4 cup
- 6 ounces white button mushrooms
- 6 ounces cremini mushrooms
- 8 ounces 93% lean ground beef
- 2 teaspoons canola oil
- 4 cloves garlic, peeled and diced
- 1 medium sweet onion, peeled and chopped
- 1 green or red bell pepper, seeded and chopped
- 1 16-ounce can reduced-sodium black beans, drained and rinsed
- 1 16-ounce can reduce red kidney beans, drained and rinsed
- 1 28-ounce no-salt-added diced tomatoes, undrained
- 1/2 teaspoon ground cumin
- 1 tablespoon unsweetened cocoa (optional)
- freshly ground black pepper, to taste
1. Chop mushrooms into ¼-inch pieces. Reserve.
2. Place a large saucepan over medium-high heat. Add the meat and cook, breaking meat into very small bits. Drain. Season with freshly ground black pepper. Remove meat from pan. Reserve
3. Heat canola oil in saucepan over medium heat. Add mushrooms, garlic, onion, and pepper. Saute until onions are translucent, about 4 to 5 minutes.
4. Add the meat back to the pan, and stir in the beans, tomatoes (and their juice), cumin, and cocoa. Heat to boiling, then reduce heat and simmer, uncovered, for 10 to 15 minutes.
Tips: Adjust seasonings to taste. This can also be made with 100% ground turkey breast meat.
Calories: 230; Total Fat: 5 g; Saturated Fat: 2 g; Cholesterol: 24 mg; Sodium: 309 mg; Carbohydrate: 31 mg; Dietary Fiber: 10 g; Protein: 18 g