Preparation time:

15 minutes

Cooking time:

30 minutes

Makes:

4 Servings

 
Michael Graydon

Ingredients

• 1 lb (500 g) extra-lean ground beef, pork or turkey
• 4 garlic cloves, minced
• 1 tbsp (15 mL) chili powder
• 1 tbsp (15 mL) dried oregano leaves
• 3 chipotle peppers, in abodo sauce
• 1 green or red pepper or zucchini
• 1 large onion
• 19-oz (540-mL) can white kidney or navy beans, drained and rinsed
• 28-oz (796-mL) can diced tomatoes, preferably without added salt
• 1 tbsp (15 mL) tomato paste

Instructions

• Lightly coat a large pot with vegetable oil and set over medium-high heat. Add meat, garlic, chili powder and oregano. Stir frequently with a fork to break meat up, and cook until no pink remains, from 5 to 7 min. Meanwhile, finely chop chipotles and chop pepper and onion. Once meat is cooked, stir in all other ingredients.
• Bring to a boil, then reduce heat to medium-low. Cover and simmer, stirring occasionally, until vegetables are tender and flavours have developed, 25 to 40 min. Great served with a dollop of plain low-fat yogourt and snipped chives.

Nutrition (per Serving)

protein

25 g

fat

7 g

carbohydrates

33 g

fibre

9 g

calcium

79 mg

sodium

350 mg

calories

294 

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