Winner, winner, CHILI Dinner

Now that the weather is getting cooler (55 degrees here today-- was beautiful!), we want cozy comfort food.  Bodybuilders are starting to enter their post summer bulking phase-- which is I think a nice way of saying they want to eat all the wonderful stuff they kept out of their diets to show of their six pack during the summer.  But cozy doesn't have to mean full of fat!

A friend sent me a message asking about the healthiness of chili.   Good question!  We're all thinking about it!

So here's the lowdown.  Chili has lots of nutrient dense ingredients like beans (unless you're like me--who is a little weirded out by the texture) and lean beef and tomatoes. For the record, tomatoes are a rockstar food that is high in lycopene, which is a powerful antioxidant compound that boasts many benefits, including promoting eye health and lowering the incidences of heart disease and cancer.  Chili is a great source of protein, and since spicy foods are thought to raise metabolism so Chili is a winner there too.

As you settle in to a fall feast, just beware that you don't you don't undo all your healthy hard work by piling on the cheese and sour cream (or Fritos!).  Also, Chili tends to be high in salt, so moderate your intake the rest of the day.

Really? Why does chili need to look so ugh?

Here's one of my favorite recipes that I adapted to make waist-line friendly.   Sorry not to be able to give credit where it's due, but this has been lurking in my recipe book for a while!

American Diets are often very high in sodium.  Dietary Guidelines recommend no more than 2300 milligrams of sodium per day. 1500 milligrams per day if you are over the age of 51, have kidney disease, diabetes, or high blood pressure. This recipe, unlike most, boasts a moderate 358 mg per serving, which is reasonable!

1 lbs. 93% lean ground beef, browned and drained
4 oz can green chilis
10.5 oz can french onion soup
1 T. chili powder
2 cups cooked kidney beans (yes, the kind you have to soak-- saves crazy amounts of sodium versus using canned beans)
2 t. ground cumin
6 oz. can tomato paste
3/4 c. water
1/2 t. pepper
1/8 t (or 1/4 if you're really rowdy) hot pepper sauce

Serving Size 1/8 recipe
Nutrition: Calories: 289, Carbs: 38g, Protein: 24 g, Fat: 5 g, Sodium: 358 mg

Pop those rockstar ingredients into the crockpot for 6-8 hours on low.  Serves 8.  Nutritional info as pictured. FYI: Myfitnesspal has a great tool that allows you to put your recipe in and it will figure everything out for you.  Also handy to be able to add it right to your food diary, which of course you are using consistently.  Right?  Thought so!

Happy Feasting