Beefy Corn and Black Bean Chili

Gluten Free
Health score
14%
Beefy Corn and Black Bean Chili
25 min.
6
278kcal

Suggestions


Are you ready to warm up your kitchen with a hearty and delicious dish? Look no further than this Beefy Corn and Black Bean Chili! Perfect for a cozy lunch or a satisfying dinner, this gluten-free recipe is not only quick to prepare but also packed with flavor and nutrition. In just 25 minutes, you can whip up a meal that serves six, making it ideal for family gatherings or meal prep for the week ahead.

This chili combines the rich taste of ground beef with the sweetness of seasoned corn and the earthiness of black beans, creating a delightful balance of flavors. The addition of a reduced-sodium beef broth and seasoned tomato sauce ensures that every spoonful is bursting with savory goodness. Plus, with a caloric count of only 278 kcal per serving, you can indulge without the guilt!

Top your chili with a dollop of reduced-fat sour cream and a sprinkle of fresh green onions for an extra touch of creaminess and crunch. Whether you're a seasoned chef or a kitchen novice, this recipe is straightforward and rewarding. So gather your ingredients, fire up your Dutch oven, and get ready to enjoy a bowl of comfort that will leave everyone asking for seconds!

Ingredients

  • 14 oz black beans frozen
  • 14 oz beef broth reduced-sodium canned
  • teaspoons chili powder salt-free
  • servings spring onion sliced
  • lb ground round 
  • servings cream sour reduced-fat
  • 15 oz tomato sauce for chili canned

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

Calories278kcal
Protein34.18%
Fat34.57%
Carbs31.25%

Properties

Glycemic Index
17.83
Glycemic Load
4.28
Inflammation Score
-7
Nutrition Score
17.684347704701%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:277.95kcal
13.9%
Fat:10.78g
16.59%
Saturated Fat:4.79g
29.94%
Carbohydrates:21.92g
7.31%
Net Carbohydrates:14.72g
5.35%
Sugar:2.76g
3.07%
Cholesterol:57.54mg
19.18%
Sodium:539.58mg
23.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.98g
47.95%
Zinc:4.69mg
31.27%
Vitamin B12:1.77µg
29.53%
Folate:116.14µg
29.04%
Fiber:7.21g
28.82%
Phosphorus:272.11mg
27.21%
Potassium:900.73mg
25.74%
Vitamin B3:5mg
24.98%
Iron:3.98mg
22.13%
Selenium:14.68µg
20.98%
Vitamin B6:0.42mg
20.82%
Manganese:0.4mg
19.9%
Magnesium:76.65mg
19.16%
Vitamin K:15.83µg
15.08%
Vitamin B1:0.22mg
14.98%
Copper:0.29mg
14.48%
Vitamin B2:0.24mg
14.29%
Vitamin A:647.06IU
12.94%
Vitamin E:1.62mg
10.81%
Vitamin B5:0.84mg
8.39%
Calcium:77.21mg
7.72%
Vitamin C:6.31mg
7.65%