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Healthy Recipes

Super simple beef and noodle chili

Super simple beef and noodle chiliMakes 6 servings

The leftovers from this meal work great for lunch the next day. This recipe will also work well with ground turkey or chicken.

Ingredients

  • 2 cups (500 mL) dry, whole-wheat macaroni pasta
  • 1 lb (454 g) lean ground beef
  • 1 cup (250 mL) onion, diced
  • 1 can (19 oz / 560 mL) white kidney beans, drained and rinsed
  • 1 jar (24 oz / 700 mL) pasta sauce
  • 1 tbsp (15 mL) chili powder
  • 1 cup (250 mL) low-fat cheddar cheese, shredded or grated

Directions

  1. Cook pasta according to package directions, omitting salt. Drain and set aside.
  2. In a large pot cook ground beef until no longer pink. Drain the fat.
  3. Add onion and cook for about 10 minutes until onion is beginning to soften.
  4. Add kidney beans, pasta sauce, chili powder and cooked pasta and cook over low heat until bubbling.
  5. Portion into bowls and top with cheddar cheese.

Nutritional information per serving
(1 1/3 cup / 325 mL)

  • Calories: 489
  • Protein: 32 g
  • Fat: 15 g*
    • Saturated fat: 6 g
    • Dietary cholesterol: 53 mg
  • Carbohydrate: 57 g
    • Dietary fibre: 10 g
  • Sodium: 826 mg**
  • Potassium: 978 mg

* This recipe contains higher total fat per serving than is recommended by the Heart and Stroke Foundation. However, the saturated fat serving still meets the Foundation's criteria. Make sure that fat intake for other meals you consume the day you prepare this recipe is lower. The Foundation recommends that women consume 45 g to 75 g of fat a day, and men 60 g to 105 g daily.

** The Heart and Stroke Foundation recommends that Canadians eat no more than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. For those who have been diagnosed with high blood pressure (hypertension), or those who are salt sensitive, sodium intake should be limited to 1,500 mg (2/3 tsp) a day.

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Posted September 2007.


The Heart and Stroke Foundation thanks CanolaInfo for its generous support of our recipes online. Acceptance of this support does not constitute an endorsement by the Foundation of CanolaInfo or its individual products.