Cooking with Rod

By Rod Cohenour

I love chili just about any way it can possibly be prepared. The problem most of us have is that chili, as typically prepared, utilizes a lot of salt and is usually prepared with the cheaper cut, therefore fatty, meat that can be tenderized by stewing. This is wonderful for the purpose of taste, but for most of us today with a focus on health conscious diets this does not fit the bill. 

In an effort to satisify our cravings for chili and meet the dietary requirements of heart healthy living, I have made a directed effort to carve out fat and sodium while maintaining that distinctive deliciousness of CHILI! Here is my take on heart-friendly chili - a recipe that has proven to provide all the pizzazz expected from a bowl of tasty Fall perfect chili. 

Bon Appétit!!
        

Rod's Heart Healthy Homemade Chili

Meat mixture:

• 4.5 lbs ground sirloin, 90% lean, 10% fat
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• 1 Tbsp. cumin
• 3 Tbsp. chili powder

Sauce mixture:

• 2 lg. cans crushed tomatoes, no salt added
• 2 cans (15 oz) diced tomatoes, no salt added
• 2 cans tomatoes with diced green chile (like Rotel), no salt added
• 1 lg. red bell pepper, seeded and diced
• 1/2 lg. Vidalia onion, diced
• 20 oz. water
• 1 Tbsp. cumin
• 2 Tbsp. chili powder
• 3 green onions (white and green) diced for garnish

Step by Step

1. Prepare meat over medium heat, after adding spices, thoroughly brown the meat, scumbling to ensure even browning and no burning. Drain if necessary, in my case there was no fat.

2. Add all canned goods into a large stew pot, add peppers and onions. Add additional cumin and chili powder. Stir well.

3. Add meat mixture and water and let simmer for about one hour, stirring occasionally to prevent sticking or scorching.

Serve hot and add green onion garnish to each bowl. I took advantage of low sodium woven wheat crackers (6 to a serving, with only 120 calories, 35 from fat, and only 160 mg sodium) to serve with each bowl.
For cheese, I bought cheddar sticks which are merely 85 calories and 15 mgs sodium per stick.
A crisp, simple tomato and iceberg lettuce salad with a Tbsp. of tomato salsa as a dressing or even a squeeze of lemon adds a nice counterpoint.
Enjoy the heart healthy chili! (See pic below.)

---

Click on author's byline for bio and list of other works published by Pencil Stubs Online.

---