Beefy Corn and Black Bean Chili

Gluten Free
Health score
6%
Beefy Corn and Black Bean Chili
25 min.
6
232kcal

Suggestions


Are you ready to spice up your meal routine with a hearty and satisfying dish? Look no further than this Beefy Corn and Black Bean Chili! Perfectly gluten-free and packed with flavor, this chili is not only a delight for your taste buds but also a quick and easy option for busy weeknights. In just 25 minutes, you can whip up a delicious meal that serves six, making it ideal for family dinners or gatherings with friends.

This chili features a savory blend of ground beef, seasoned corn, and black beans, all simmered together in a rich tomato sauce. The combination of protein, healthy fats, and wholesome carbohydrates ensures that each bowl is not only delicious but also nutritious, with only 232 calories per serving. Whether you're looking for a filling lunch, a comforting main course, or a satisfying dinner, this dish fits the bill perfectly.

Top it off with a dollop of reduced-fat sour cream and a sprinkle of fresh green onions for an extra burst of flavor and a touch of elegance. So grab your Dutch oven and get ready to enjoy a bowl of this delightful chili that will warm your heart and satisfy your cravings!

Ingredients

  • lb ground round 
  • teaspoons chili powder salt-free
  • 14 oz black beans frozen
  • 14 oz beef broth reduced-sodium canned
  • 15 oz lawry's seasoned salt for chili canned
  • serving cream sour reduced-fat
  • serving spring onion sliced

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. In 4-quart Dutch oven, cook beef and chili powder blend over medium-high heat for 6 minutes, stirring occasionally, until beef is thoroughly cooked; drain.
  2. Stir in frozen corn and beans, broth and tomato sauce.
  3. Heat to boiling; reduce heat. Cover; simmer 10 minutes. Uncover; simmer 5 minutes longer, stirring occasionally.
  4. Ladle chili into 6 bowls. Top with sour cream and onions.

Nutrition Facts

Calories232kcal
Protein38.71%
Fat32.91%
Carbs28.38%

Properties

Glycemic Index
10.33
Glycemic Load
2.99
Inflammation Score
-5
Nutrition Score
13.906956593628%

Flavonoids

Kaempferol
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:232.14kcal
11.61%
Fat:8.44g
12.98%
Saturated Fat:3.44g
21.5%
Carbohydrates:16.37g
5.46%
Net Carbohydrates:10.36g
3.77%
Sugar:0.08g
0.09%
Cholesterol:50.54mg
16.85%
Sodium:27655.51mg
1202.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.33g
44.67%
Zinc:4.49mg
29.9%
Vitamin B12:1.69µg
28.13%
Folate:104.36µg
26.09%
Fiber:6.01g
24.05%
Phosphorus:236.92mg
23.69%
Vitamin B3:4.25mg
21.27%
Selenium:13.68µg
19.54%
Manganese:0.39mg
19.25%
Iron:3.45mg
19.16%
Potassium:639.71mg
18.28%
Vitamin B6:0.34mg
17%
Magnesium:63.73mg
15.93%
Vitamin B1:0.2mg
13.13%
Copper:0.22mg
11.1%
Vitamin B2:0.17mg
9.93%
Vitamin B5:0.62mg
6.17%
Calcium:52.5mg
5.25%
Vitamin A:224.73IU
4.49%
Vitamin E:0.51mg
3.42%
Vitamin K:3.4µg
3.24%