Wrangler’s Beef Chili
Serve this classic chili atop whole wheat noodles and offer kids a variety of toppings.
Cook Time: 50 Minutes
Servings: 4
Ingredients: 13
Ingredients
Toppings:
Preparation
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Step 1
Heat large nonstick skillet over medium heat until hot. Add Ground Beef and onions; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally. Pour off drippings, as necessary.
Cooking Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
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Step 2
Stir in beans, tomato sauce, corn, water, spices and herbs. Bring to a boil. Reduce heat; cover and simmer 20 to 25 minutes, stirring occasionally. Serve over macaroni, if desired. Garnish with toppings, as desired.
Cincinnati-Style Beef Chili: Stir in 1 teaspoon cinnamon with other seasonings in Step 2. Serve over hot cooked whole wheat spaghetti.
Moroccan-Style Beef Chili: Substitute 1 cup frozen peas for corn. Stir in 1 teaspoon pumpkin pie spice with other seasonings in Step 2. Serve over whole hot cooked whole wheat couscous or brown rice.Cooking Tip: Baked potato halves can be substituted for whole wheat macaroni.
Nutrition Information
396 Calories
3.4g SAT FAT
37g PROTEIN
6.5 mg IRON
7.4 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using 93% lean ground beef: 396 Calories; 88.2 Calories from fat; 9.8g Total Fat (3.4 g Saturated Fat; 0.2 g Trans Fat; 0.6 g Polyunsaturated Fat; 3.4 g Monounsaturated Fat;) 84 mg Cholesterol; 398 mg Sodium; 45 g Total Carbohydrate; 4.4 g Dietary Fiber; 8 g Total Sugars; 37 g Protein; 0 g Added Sugars; 105.1 mg Calcium; 6.5 mg Iron; 812 mg Potassium; 0 mcg Vitamin D; 0.3 mg Riboflavin; 7.4 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 372 mg Phosphorus; 7.4 mg Zinc; 21.8 mcg Selenium; 96.7 mg Choline.
This recipe is an excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, and Choline.
428 Calories
5.1g SAT FAT
32g PROTEIN
5.8 mg IRON
5.9 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using 80% lean ground beef, 1/4 recipe: 428 Calories; 135 Calories from fat; 15g Total Fat (5.1 g Saturated Fat; 0.6 g Trans Fat; 0.7 g Polyunsaturated Fat; 6 g Monounsaturated Fat;) 68 mg Cholesterol; 395 mg Sodium; 45 g Total Carbohydrate; 4.4 g Dietary Fiber; 8 g Total Sugars; 32 g Protein; 0 g Added Sugars; 115.3 mg Calcium; 5.8 mg Iron; 729 mg Potassium; 0 mcg Vitamin D; 0.2 mg Riboflavin; 9 mg NE Niacin; 0.5 mg Vitamin B6; 2.1 mcg Vitamin B12; 323 mg Phosphorus; 5.9 mg Zinc; 17.3 mcg Selenium; 67.2 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, Riboflavin, and Choline.
The Essential Ingredients
- Ground Beef: Also called ‘hamburger,’ it’s made by grinding beef cuts and beef trim. It works well in dishes that require crumbles, and typically any leanness of Ground Beef works well in dishes – just be sure to drain any remaining fat after cooking.
- Sweet Corn: Known for its natural sweetness, this corn adds a bright crunch to any dish. You can find it fresh on the cobb, canned, or frozen.
- Pinto Beans: Creamy, hearty legumes that have a mild, earthy flavor with a creamy soft texture. Often found in southwestern and Mexican cuisine. They are great for adding volume and fiber to soups and salads.
- Onion: These versatile roots veggies bring a sharpness to any dish, without adding too much spice. Onions come on many varieties, but most often are seen in white, yellow, and red. Onions are a staple of many cuisines, and are a pillar of a classic mirepoix, a soup and sauce base consisting of carrots, onions, and celery.
- Whole Wheat Macaroni Noodles: Small, curved noodles made from whole wheat flour and eggs. They have a nuttier flavor and firmer texture. Perfect for holding creamy, thick sauces and creating comforting classics.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
Frequently Asked Questions
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What's a common mistake when cooking ground beef?
Overcrowding the pan is most common. The temperature of the pan drops and prevents the maillard reaction, which helps with flavor, texture and prevents soggy ground beef.
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What cuts of beef does ground beef include?
Ground beef primarily comes from the chuck area but can include a combination of other cuts, like round, brisket and sirloin.
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Can I substitute the pinto beans?
Of course! Chili beans, black beans or kidney beans are great alternatives to pinto beanst.
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How can I make this chili spicy?
Adding chopped jalapenos, cayenne pepper or additional chili powder can bring on the heat! You can also add a few dashes of your favorite hot sauce.
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