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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.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 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
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Prep
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Ready In
- Light firewood or charcoal and let campfire burn down to medium-hot embers or coals. Top with a grill rack.
- 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.
- Let stand 15 minutes to allow flavors to blend. If desired, top servings with cheese, yogurt, olives, green onions, and/or cilantro.
- 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
