Wrangler's Beef Chili - prepared by Nancy Degner, Executive Director, Iowa Beef Industry Council
Total Recipe Time: 40 to 45 minutes
Makes 4 servings
• 1 pound Ground Beef (93% lean or leaner)
• 1/2 cup chopped onion
• 1 can (15 ounces) pinto beans, drained and rinsed
• 2 cans (8 ounces) no-salt added or regular tomato sauce
• 1 cup frozen corn
• 1 cup water
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano leaves
• 1/4 teaspoon pepper
Hot cooked whole wheat macaroni (optional)
1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef and onions; cook 8 to 10 minutes, breaking beef into 3/4-inch 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 to 25 minutes, stirring occasionally. Serve over whole wheat macaroni. Garnish with toppings, as desired.
Cincinnati-Style Beef Chili:
Stir in 1 teaspoon cinnamon with other seasonings in Step 2. Serve over hot cooked whole wheat spaghetti.
Moroccan-Style Beef Chili:
Substitute 1 cup frozen peas for corn. Stir in 1 teaspoon pumpkin pie spice with other seasonings in Step 2. Serve over hot cooked whole wheat couscous or brown rice.
• Baked potato halves can be substituted for whole wheat macaroni.
• 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.
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
Nutrition Information per Serving, Beef Mixture Only:
356 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat);
76 mg cholesterol; 300 mg sodium; 35 g carbohydrate; 3.3 g fiber;
32 g protein; 8.3 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12;
5.3 mg iron; 18.7 mcg selenium; 6.7 mg zinc; 90.0 mg choline.
Nutrition Information per Serving, Using 1/2 Cup Cooked Whole Wheat Macaroni:
443 calories; 10 g fat (4 g saturated fat; 4 g monounsaturated fat);
76 mg cholesterol; 302 mg sodium; 53 g carbohydrate; 5.3 g fiber;
35 g protein; 9.6 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12;
6.0 mg iron; 36.8 mcg selenium; 7.3 mg zinc; 97.5 mg choline.
Funded by the Beef Checkoff
Wrangler's Beef chili – it is one of five new recipes we've created for school lunch and is really a chili makeover. All five are available at our website - www.iabeef.org – click on the As Seen on TV box.
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