Super Bowl Chili

Makes 6 servings.


2 teaspoons canola oil
1 medium onion, finely chopped
1 medium red bell pepper, diced
1 teaspoon minced garlic
1 pound each lean ground beef
1 (15 ½-ounce) can black beans, drained and rinsed
2 (14 ½ ounce) cans stewed tomatoes
2 teaspoons chili powder
1 teaspoon cumin
⅛ teaspoon red pepper flakes (or more to taste)
1 tablespoon molasses
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
½ teaspoon liquid smoke


1. Heat the oil in a large saucepan over medium-high heat. Add the onion and bell pepper and sauté for 3 to 4 minutes, or until slightly softened.
2. Add the garlic and meat and cook, turning to break up the meat, until it is browned.
3. Add the black beans, tomatoes, chili powder, cumin, red pepper flakes, molasses, vinegar, Worcestershire sauce, and liquid smoke. Stir well and simmer for 15 to 20 minutes.

Nutritional Info (per serving):

Calories 230
Carbohydrate 24g (Sugars 10g)
Total Fat 6g (Sat Fat 2g)
Protein 20g
Fiber 5g
Cholesterol 40mg
Sodium 510mg

Food Exchanges: 2 Lean Meat, 2 Vegetable, 1 Starch
Carbohydrate Choices: 1 ½

Additional comments:

This quick-fix chili combines lean meat, black beans, and plenty of vegetables for a super mix of good nutrition and great taste. Feel free to double it and to serve along with chopped red onion, reduced-fat cheese, and light sour cream.

Marlene Koch, RD, is a registered dietitian who has specialized in delicious food and healthy lifestyles for over twenty years. Marlene holds a degree in Nutritional Science from the University of Los Angeles, California. Marlene is a best-selling author of healthy, low-sugar cookbooks. Marlene is a frequent guest on TV, radio and websites such as iVillage and
Read more about Marlene Koch

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