Meal: Chile con Carne

1 portion contains approximately: 500 calories

Ingredients (for 2 persons)

  • 6 oz lean ground beef
  • 2 tsp olive oil
  • 1 onion, chopped
  • 1 small chili pepper, chopped
  • 1 garlic clove, minced
  • 1 green bell pepper, chopped
  • 14 oz canned peeled tomatoes, undrained
  • 2 Tbsp tomato paste
  • 6 oz canned corn, drained
  • 6 oz canned kidney beans, drained
  • 4 oz vegetable broth
  • Salt
  • Paprika
  • Chili powder
  • 1/2 whole wheat baguette or 2 whole wheat rolls


  1. Heat the olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a spatula, until browned. Season with salt and paprika.
  2. Add the onion, bell pepper, chili pepper, and garlic to the skillet and cook, stirring occasionally, until softened, about 5 minutes.
  3. Stir in the canned tomatoes, tomato paste, and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
  4. Stir in the kidney beans and corn and cook for an additional 5 minutes. Season with salt, paprika, and chili powder to taste.
  5. Serve the chili with a whole wheat baguette or whole wheat rolls.


  • For a spicier chili, add more chili powder.
  • For a thicker chili, mash some of the beans with a fork before adding them to the pot.
  • Serve the chili with your favorite toppings, such as shredded cheese, sour cream, or avocado.


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