• Felicia Newell, RD, BSc

Hearty Beef Chilli


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One of the most comforting foods to eat during the colder months is a good ol' hearty chilli. I feel like chilli is one of the most nutritious and well-balanced 'one pot/one bowl' meals you can make as well. With the perfect balance of protein, high fibre starch, veggies, and tons of nutrients - with the power to keep you warm and stuffed for hours.

Here is one of my favourite chilli recipes, taken from my 107 recipe low GI eCookbook, 'Everyday Cooking for Health'.

Hearty Beef or Turkey Chilli

  • 1 pound extra-lean ground beef, chicken or turkey (omit or use Textured Vegetable Protein to make vegan)

  • 1 medium onion, diced

  • 1 medium green pepper, diced

  • 4 stalks celery, diced

  • 1 tablespoon crushed garlic

  • 4 cups diced tomatoes

  • 1 can tomato sauce

  • 2 cups low-sodium black beans (e.g. Eden foods), drained and rinsed

  • 4 medium zucchini, diced

  • 2 containers low-sodium beef or vegetable broth

  • 1 tablespoon cumin

  • 3 tablespoons chilli powder

  • 1⁄2 teaspoon red pepper flakes

  • 1 teaspoon salt

  • 1⁄2 teaspoon pepper

1. Brown meat, onion, pepper, celery, and garlic. Add remaining ingredients. Simmer until veggies are tender.

Nutrition Info Per Serving: 306 calories, 27g carbs, 9g sugar, 8g fibre, 27g protein, 10g fat, 3g saturated fat, 650mg sodium. Net carbs: 19g.

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