30-Minute Chunky Beef and Corn Chili

Preparation:  15 min. Cooking: 30 min. Total: 45 min.
Recipe photo
  • 2 1/4 tsp chili powder
  • 1/2 tsp coriander seed , ground
  • 1/2 tsp cumin seed
  • 1/2 tsp garlic powder
  • 1/4 tsp dried oregano
  • 1/4 pinch ground red pepper
  • 1 Lb boneless beef stew meat , cut into 1 in. cubes
  • 2 tsp vegetable oil
  • 1 medium onions , chopped
  • 2 cans plum tomatoes , undrained, coarsely chopped
  • 1 Cup frozen corn
  • 1 can (15 oz) kidney beans , or black beans, rinsed and drained
Combine first 6 ingredients in a bowl. Stir to mix well. Reserve half of mixture. Sprinkle other half over beef cubes. Heat oil in a Dutch oven over medium heat. Saut'e beef and onion 2-3 minutes. Season with salt to taste, if desired. Add remaining ingredients and reserved spice mixture. Bring to a boil. Reduce heat to medium low and simmer, uncovered, 18-20 minutes.
Calories
210 Cal
Fat
6 g
Carbs
16 g
Protein
24 g
Fiber
4.3 g
Sugar
3.5 g
Cholesterol
40 mg
Sodium
200 mg


Nutrients

Fiber     4.3 g
Fat     6 g
Sugar     3.5 g
Carbs     16 g
Protein     24 g
Calories     210 Cal

Fats

Fat, Poly     1.3 g
Fat, Mono     2.3 g
Fat, Sat     1.8 g
Fat, Trans     0 g
Fat, Percent     26 %

Vitamins

Vitamin, K     5.8 mcg     4.8 %
Vitamin, A     310 IU     10 %
Vitamin, B12     1.4 mcg     60 %
Niacin     3.9 mg     24 %
Riboflavin     0.2 mg     15 %
Vitamin, C     7.5 mg     8.4 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.4 mg     23 %
Vitamin, E     1.2 mg     8.1 %
Panto, Acid     0.6 mg     12 %
Choline     100 mg     19 %
Thiamin     0.2 mg     12 %

Minerals

Calcium     50 mcg     5 %
Phosphorus     200 mg     29 %
Magnesium     40 mg     9.5 %
Copper     0.2 mcg     22 %
Fluoride     5.4 mcg     140 %
Zinc     5.2 mg     47 %
Cholesterol     40 mg     1.7 %
Sodium     200 mg     13 %
Selenium     21 mcg     38 %
Manganese     0.2 mg     2.9 %
Potassium     460 mg     9.7 %
Iron     3.1 mg     39 %