Arthritis Self-Management

The latest edition of the Dietary Guidelines for Americans recommends that most adults limit their daily intake of sodium to 1,500 milligrams or less. This meaty, delicious chili recipe can help you meet that goal.

Preparation time: 75 minutes (15 minutes if beans were soaked overnight)
Cooking time: 60–75 minutes
Total time: 75 minutes to 2 1/2 hours

Yield: 6 servings
Serving size: about 1 cup

Ingredients

7 cups water, divided
1 cup dried kidney beans
1 pound lean (93/7) ground beef
1 medium onion, coarsely chopped
1/2 cup coarsely chopped green pepper
2 14 1/2-ounce cans no-salt-added diced tomatoes
2 14 1/2-ounce cans no-salt-added tomato sauce
1 6-ounce can no-salt-added tomato paste
1/3 cup chili powder (or more if desired)
3/4 teaspoon garlic powder
1/2 teaspoon ground cumin

Preparation

Place 6 cups of water and dried beans in a large pot. Bring to a boil and cook for 3 minutes. Remove from heat and let stand for one hour. (Alternatively, soak beans overnight.) Drain and rinse beans. In a large pot over medium heat, cook ground beef, onion, and green pepper until beef is browned. Drain off excess fat and rinse meat mixture in a colander under running water. Return to pan and add beans, tomatoes, tomato sauce, tomato paste, 1 cup water, chili powder, garlic powder, and cumin. Stir and simmer, covered, for 1 hour, or until beans are tender. Add more water if needed to thin chili.

Nutrition Facts

Per serving:
Calories: 377
Protein: 27 g
Total fat: 12 g
Saturated fat: 3 g
Cholesterol: 47 mg
Sodium: 315 mg
Dietary fiber: 12 g
Carbohydrate: 44 g