Wrangler's Beef Chili

Courtesy of The Beef Checkoff

Servings: 4
Prep Time: 10 Min.
Cook Time: 35 Min.

* 1 lb. ground beef (93% lean or leaner)
* 1/2 c. chopped onion
* 1 can (15 oz.) pinto beans, drained and rinsed
* 2 cans (8 oz.) no-salt added or regular tomato sauce
* 1 c. frozen corn
* 1 c. water
* 2 tsp. chili powder
* 2 tsp. ground cumin
* 1 tsp. garlic powder
* 1 tsp. dried oregano leaves
* 1/4 tsp. pepper
* hot cooked whole wheat macaroni (optional)

Toppings (optional):
* Crushed baked tortilla chips, chopped green or regular onion, chopped tomato, chopped bell pepper, chopped fresh cilantro, reduced-fat shredded Cheddar cheese, nonfat Greek yogurt

1. Heat large nonstick skillet over medium heat until hot. Add ground beef and onions; cook 8 -10 min., breaking beef into 3/4-in. crumbles and stirring occasionally. Remove drippings.
2. Stir in beans, tomato sauce, corn, water, spices and herbs. Bring to a boil. Reduce heat; cover and simmer 20-25 min., stirring occasionally. Serve over baked potatoes or whole wheat macaroni, if desired. Garnish with toppings, as desired.

Variations:
* Cincinnati-Style Beef Chili: Stir in 1 tsp. cinnamon with other seasonings in Step 2. Serve over hot cooked whole wheat spaghetti.

* Moroccan-Style Beef Chili: Substitute 1 c. frozen peas for corn. Stir in 1 tsp. pumpkin pie spice with other seasonings in Step 2. Serve over whole hot cooked whole wheat couscous or brown rice.

* Test Kitchen Tip:
Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

* Recipe courtesy of The Beef Checkoff.

Calories: 356;   Total Fat: 10g;   Saturated Fat: 3g;   Cholesterol: 76mg;   Total Carbs: 35g;   Fiber: 3g;   Protein: 32g;   Sodium: 300mg;