No-Chop Skillet Chili

No-Chop Skillet Chili

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From: Diabetic Living Magazine

This dump-and-simmer recipe is terrific for camping—or for dinner on a busy weeknight.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 teaspoon canola oil
  • 12 ounces 95%-lean ground beef
  • 1 (15 ounce) can no-salt-added red kidney beans, rinsed and drained
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 14.4-ounce package frozen sweet pepper and onion stir-fry vegetables
  • 1 (1.25 ounce) package reduced-sodium taco or chili seasoning
  • 2 to 3 teaspoons chili powder
  • 2 tablespoons reduced-sugar ketchup
  • Shredded reduced-fat cheddar cheese, plain fat-free Greek yogurt, sliced black olives, thinly sliced green onions, and/or snipped fresh cilantro (optional)

Preparation

  • Prep

  • Ready In

  1. Light firewood or charcoal and let campfire burn down to medium-hot embers or coals. Top with a grill rack.
  2. In a 10-inch cast iron skillet heat oil over campfire. Add ground beef; cook until browned. Stir in the next five ingredients (through chili powder). Cook 20 minutes or until vegetables are tender, stirring occasionally. Remove from heat. Stir in ketchup.
  3. Let stand 15 minutes to allow flavors to blend. If desired, top servings with cheese, yogurt, olives, green onions, and/or cilantro.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 293 calories; 6 g fat(2 g sat); 11 g fiber; 33 g carbohydrates; 25 g protein; 5 mcg folate; 53 mg cholesterol; 9 g sugars; 1,293 IU vitamin A; 24 mg vitamin C; 91 mg calcium; 5 mg iron; 606 mg sodium; 896 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value), Iron (28% dv), Vitamin A (26% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ vegetable, 1 starch, 2½ lean meat

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