Health Information Library

Chili

December 5, 2024
Recipe

Jalapenos give this chili some kick. Wear rubber or plastic gloves when handling them because the oils can burn your skin.

Serves 8

It's a good idea to wear rubber or plastic gloves when preparing jalapenos because the oils can burn your skin. If you don't wear gloves, thoroughly wash your hands with soap and water after handling the peppers.


In a soup pot, add the ground beef and onion. Over medium heat, saute until the meat is browned and the onion is see-through. Drain well.

Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring often. Uncover and add water to desired consistency. Stir in cornmeal. Cook at least 10 minutes more to let the flavors blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve right away.


  • 1 pound extra-lean ground beef
  • 1/2 cup chopped onion
  • 2 large tomatoes, chopped (or 2 cups canned, unsalted chopped tomatoes)
  • 4 cups canned, unsalted kidney beans, rinsed and drained
  • 1 cup chopped celery
  • 1 1/2 tablespoons chili powder or to taste
  • Water, as desired
  • 2 tablespoons cornmeal
  • Jalapeno peppers, seeded and chopped, as desired (not included in nutrition analysis)

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 2 Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 250 Calories 26 g Total carbohydrate 40 g Cholesterol 10 g Dietary fiber 3 g Monounsaturated fat Potassium 20 g Protein 3 g Saturated fat 1 cup Serving size 373 mg Sodium 8 g Total fat