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Recipe: 30-Minute Chunky Beef and Corn Chili
Servings: 8
Preparation Time: 15 min.
Cooking Time: 30 min.
 
Ingredients:
  • 2-1/4 tsp. chili powder
  • 1/2 tsp. ground coriander
  • 1/2 tsp. ground cumin
  • 1/2 tsp. garlic powder
  • 1/4 tsp. dried oregano
  • 1/8 tsp. ground red pepper
  • 1 Lbs. boneless beef for stew, cut into 1-0/1 inch cubes
  • 2 tsp. vegetable oil
  • 1 mediumonion\cooked, chopped
  • 1-3/4 Lbs. canned plum tomatoes, undrained, coarsely chopped
  • 1 cup frozen corn
  • 1 Lbs. canned kidney or black beans, drained and rinsed
Cooking Directions:
Combine first 6 ingredients in a bowl. Stir to mix well. Reserve half of mixture. Sprinkle other half over beef cubes. Heat oil in a Dutch oven over medium heat. Saute beef and onion 2-3 minutes. Season with salt to taste, if desired. Add remaining ingredients and reserved spice mixture. Bring to a boil. Reduce heat to medium low and simmer, uncovered, 18-20 minutes.
 
Per Serving: calories 210, fat 8.7g, calories from fat 37%, protein 18.1g, cholesterol 45.2mg, dietary fiber 4.1g

Nutrients Exchanges
Calories 210 Milk Exchanges 0.0
Protein 18.1g Vegetable Exchanges 1.4
Carbohydrates 19.4g Fruit Exchanges 0.0
Dietary Fiber 4.1g Bread Exchanges 0.8
Sugar 4.9g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 8.7g Lean Meat Exchanges 1.9
Saturated Fat 3.3g Very Lean Meat/Protein Exchanges 0.6
Mono-unsaturated Fat 3.4g Fat Exchanges 0.2
Poly-unsaturated Fat 2.0g
% Calories from Fat 37%    
Cholesterol 45.2mg
Sodium 235.5mg
Vitamins Minerals
Vitamin A 90.2IU Calcium 60.4mg
Thiamin (B1) 1.1mg Copper 0.5mg
Riboflavin (B2) 1.0mg Iron 3.2mg
Niacin (B3) 2.5mg Magnesium 47.5mg
Vitamin B6 1.5mg Manganese 0.4mg
Vitamin B12 1.1mcg Phosphorus 200.9mg
Vitamin C 16.9mg Potassium 558.9mg
Vitamin E 1.5IU Selenium 1.9mcg
Folate 48.3mcg Sodium 235.5mg
Pantothenic Acid 0.5mg Zinc 5.0mg