chili

How to Make Healthy, Quick and Easy Chili

Everyone loves chili, but it isn’t always the healthiest option in the world, and it isn’t exactly the easiest thing to make, right? Wrong! With this recipe, we won’t promise you a five-minute chili (you need those flavors to marinate otherwise you just end up with tomato sauce and ground beef), but we can promise you a hassle-free meal that involves very little effort and plenty of servings to take with you to work for lunch the next day.

chili

Ingredients

We’ll be using pre-prepared ingredients to save time, but obviously, if you are looking to cut costs then you can cut the vegetables yourself.

  • Lean Ground Beef 500g (5% fat)
  • Chopped Onions 200g
  • Red Kidney Beans 240g (1 can, drained)
  • Black Beans 235g (1 can, drained)
  • Pinto Beans 236g (1 can, drained)
  • Canned Tomatoes 800g (2 can, drained)
  • Sliced Peppers 150g (1 bag)
  • Tomato Puree 1 Tbsp
  • Italian Spices 1 Tbsp
  • Tabasco Sauce 1 tsp
  • Brown Sugar 1 Tbsp
  • Garlic powder 1 tsp
  • Cooking Spray
  • Microwaveable Rice

Now this ingredient may look a bit intimidating, there are a lot of ingredients here and you’re probably worrying that this means a lot of cooking. But this recipe is designed for lazy people like us and will only require a quick stir every 10 minutes or so while you catch up on work, watch TV, or perform endless Burpees (unlikely but admirable if completed).

Method

For this recipe you are going to need a very big pot, if you don’t have one then we have to question why you thought you could cook chili in the first place. Go out and buy one, while hanging your head in shame!

chili

We have cut corners with every item on this list, but that doesn’t mean that you have to do that, too. If you want to cook your rice from scratch, cut your own peppers, or slaughter your own cow and grind it up that’s up to you. But remember the object here is to save as much time as possible.

Place your pot on the hob and spray it with some cooking spray. If you are using a fattier ground beef then you won’t need any spray at all, but this recipe calls for 5% ground beef so it’s not going to be leaking enough fat to cook with. Add the chopped onions and garlic powder and stir around until the beef is browned.

Then add every single remaining ingredients (except the rice) and stir around, bring to a boil and then turn the temperature down to a simmer. Then place a lid on the pan, and leave it. Stir it every 10 minutes or so until 2 hours have passed. Microwave some readymade rice, and you’ve got yourself a meal.

Calories & Macros

This is actually a decent meal in terms of calories, but you can improve it by replacing ground beef with ground turkey. The only downside to that is that ground beef is around 1000% better tasting! If you’re trying to be health conscious but not lose the flavor, use extra lean ground beef. This meals should make around 4 servings all together, so all of the calorie and macros listed below are based on that.

We aren’t going to assess the calories of the tomato puree, Italian spices, Tabasco sauce, garlic powder or cooking spray, as they are all too inconsequential. But we will add the brown sugar

    • Lean Ground Beef 125g (Calories 155, Protein 26g, Fat 5.6g, Carbs 0g)
    • Chopped Onions 50g (Calories 20, Protein 0.25g, Fat 0.1g, Carbs 4g)
    • Red Kidney Beans (drained) 60g (Calories 70, Protein 4.15g, Fat 0.35g, Carbs 10.7g)
    • Black Beans (drained) 58.75g (Calories 65, Protein 4.4g, Fat 0.35g, Carbs 8.85g)
    • Pinto Beans (drained) 59g (Calories 59.5, Protein 4.15g, Fat 0g, Carbs 8.85g)
    • Canned Tomatoes 200g (Calories 50, Protein 2.8g, Fat 0.4g, Carbs 8g)
    • Sliced Peppers 37.5g (Calories 11, Protein 0.4g, Fat 0.1g, Carbs 1.8g)
    • Brown Sugar 3g (Calories 11, Protein 0g, Fat 0g, Carbs 2.9g)
    • Microwaveable Rice 125g (Calories 198, Protein 5g, Fat 3g, Carbs 36.8g)

Total: Calories 566.5, Protein 47.15g, Fat 9.9g, Carbs 83.7g

So there you have it, a very high protein chili with 188.6 calories coming from protein (37.72%) and only 17.82% of calories coming from fat. Such an easy recipe and you could even double the ingredients and make enough chili for the next few days.


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