DASH Diet Chili

Dash Diet Chili Recipe

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Joey Wolf


I'm trying the DASH Diet my Dr recommended. This is the first recipe I've made. I did make a few minor changes due to personal taste and what I had on hand, I don't think it really changed it that much. I will post the recipe as is and note my changes along the way in ().


★★★★★ 1 vote

20 Min
1 Hr


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1 lb
95% lean ground sirloin
bag frozen onion/pepper mix
2-3 clove
garlic, minced/squeezed thru garlic press
14 1/2 oz
can diced tomatoes (no salt added)
15 1/2 oz
can tomato sauce (no salt added)
15 1/2 oz
can kidney beans, drained and rinsed
15 oz
can black beans, drained and rinsed
2 Tbsp
chili powder
2 Tbsp
bag frozen california mix veggies
1 c
frozen corn

How to Make DASH Diet Chili


  • 1Heat a large nonstick skillet over medium-high heat. Add ground beef (I used ground turkey breast). Cook 3-5 min.
  • 2ADD peppers, onions, and garlic. (I omitted the peppers and used dried garlic flakes; add garlic with liquids).Cook an additional 5 min on med heat, until the onions are translucent and soft. *You do not want the garlic to brown it will be bitter.*
  • 3Add tomatoes, beans and seasonings. Mix well; simmer 5 min and add remaining veggies. I added 1/4 tsp of ground Cumin and used frozen tomatoes from my garden last summer. I added 2 C of water and 2 Tbs of tomato paste. I did add the corn;but not the Calif mix (that just would not be chili for me):0)
  • 4Simmer 30-60 min. Serves 12: 1 C Servings

    You may use any combo of veggies an interesting suggestion was sweet potato chunks??? Fresh or frozen is best; rinse and drain all canned veggies to reduce the sodium levels.

    Serve with low fat cheese and baked tortilla strips.
  • 5Original Recipe Nutrition facts: 204 Calories; 13 g Protein; 7 g Fat; 26 mg Cholstrol; 7 g Fiber; 379 mg Sodium; 583 mg Potassium; 24 g Carbs

Printable Recipe Card

About DASH Diet Chili

Course/Dish: Chili
Other Tag: Healthy
Hashtags: #Low, #diet, #sodium, #Dash

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