Healthy Recipes

Classic Chili
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Servings: 4
Ingredients and Preparation
Ingredients Measures
90% reduced-fat ground beef 1 pound
Small white onion, chopped 1
Green bell pepper, chopped 1
Garlic cloves, minced 2
Diced tomatoes with added puree 1 (28-ounce) can
Kidney beans, drained 1 (16-ounce) can
Cumin 3 tablespoons
Chili powder 2 tablespoons
Dried oregano 1½ teaspoons
Salt ¼ teaspoon
Light sour cream ¼ cup
Reduced-fat grated cheddar cheese ¼ cup


Directions
  1. Heat a Dutch oven or large pot over medium-high heat. Add beef and brown, breaking with a wooden spoon or spatula until cooked through, about 5-7 minutes.
  2. Stir in onion, pepper, and garlic. Cook 3-4 minutes, until vegetables are slightly softened.
  3. Add tomatoes and beans to the pot. Stir in cumin, chili powder, oregano, and salt.
  4. Bring to a boil, then reduce to medium heat and simmer, stirring occasionally for 20 minutes or more, until the chili reaches desired thickness.
  5. Top each bowl of chili with 1 tablespoon sour cream and 1 tablespoon cheese.

Exchanges
3 lean meats; 1.5 very lean meat substitutes; 1.5 starches; 1 vegetable

Side Suggestions: Crusty Bread (Italian or French)


Nutrition Facts
Serving Size 1
Calories 372
Total Fat 15 g
Saturated Fat 6 g
Sodium 517 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Protein 33 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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