Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Bison | 100g cooked | 143 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Dairy | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 pound lean ground beef or ground bison
- 1/3 cup chopped onion
- 1 clove garlic, minced
- 1 (15.5 ounce) can tomatoes, cut up
- 1 (15.5 ounce) can tomato sauce
- 2 teaspoons chili powder
- 1 teaspoon salt
- ½ teaspoon crushed red pepper
- ¼ teaspoon black pepper
- 1 (15.5 ounce) can kidney beans
- 1 to 2 cups cooked rice
- ½ cup (4 ounces) shredded Monterey Jack or cheddar cheese (optional)
- ½ cup chopped onion (optional)
- ½ cup dairy sour cream (optional)
Directions
1.In a large saucepan, cook beef, the 1/3 cup onion and the garlic until beef is brown and onion is tender. Drain off fat.
2.Stir tomato sauce, undrained tomatoes, chili powder, salt, crushed red pepper and black pepper into browned meat in saucepan. Bring to boiling. Reduce heat. Cover and simmer for 1 hour.
3.Add beans with chili sauce to saucepan. Cover; simmer for 30 minutes.
4.In small individual bowls, set out remaining ingredients. For each serving, place some of the cooked rice in a soup bowl. Top with chili mixture and cheese, then some of the ½ cup onion and the sour cream, if you like.