Classic chili con carne

Ingredients

• 1 ½ lbs/680 g extra lean ground beef
• 2 green bell or poblano peppers, chopped
• 1 large onion, chopped
• 4 cloves garlic, finely chopped
• 2 Tbsp (45 mL) chili powder
• 1 Tbsp (15 mL) ground cumin
• 1 Tbsp (15 mL) dried oregano
• Pinch of ground cinnamon
• 1 tsp (5 mL) black pepper
• 1 tsp (5 mL) red chili flakes (optional)
• 2 cans (19 oz/540 mL) small cut diced tomatoes with juice
• 2 cans (19 oz/540 mL) kidney beans, drained and rinsed
• 1 cup (250 mL) water
• ¼ cup (60 mL) chopped fresh cilantro

Instructions

1. Heat a large, heavy pot over medium heat. Add ground beef, peppers, onion and garlic, breaking beef up with the back of a spoon. Cook for 8-10 minutes until beef is no longer pink and vegetables are tender. Drain off fat.
2. Add all the spices and cook for 1 to 2 minutes until fragrant. Add tomatoes with juice, kidney beans and water. Bring to a boil, reduce heat to low, cover with lid slightly ajar and simmer, stirring occasionally, for about 1 hour.
3. Stir in fresh cilantro and simmer an additional 15 to 20 minutes before serving.

Tips:

• Make it a meal: Add some carbohydrates and high fibre veggies by roasting potatoes, sweet potatoes and halved brussels sprouts. Scrub potatoes and sweet potatoes, leaving skin on. Wash, trim and halve the brussels sprouts. Toss with 1 to 2 Tbsp olive oil and roast in 400°F oven for 30-40 minutes until fork tender. Season to taste and serve on the side of chili or scoop chili over a serving of the veggies.  
• Substitution: For those who do not enjoy the flavour of fresh cilantro simply leave it out and add 1 Tbsp ground coriander in with the other spices.  

Notes

Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011