Real Recipes From Real Home Cooks ®

dash diet chili

(1 rating)
Recipe by
Joey Wolf
Burlington, IA

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 rating)
prep time 20 Min
cook time 1 Hr

Ingredients For dash diet chili

  • 1 lb
    95% lean ground sirloin
  • 1/2
    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
  • 1/2
    bag frozen california mix veggies
  • 1 c
    frozen corn

How To Make dash diet chili

  • 1
    Heat a large nonstick skillet over medium-high heat. Add ground beef (I used ground turkey breast). Cook 3-5 min.
  • 2
    ADD 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.*
  • 3
    Add 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)
  • 4
    Simmer 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.
  • 5
    Original 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

Categories & Tags for DASH Diet Chili: