Food and Nutrition


| Share

Garden Chili

This healthy recipe comes from NDSU Extension Service.


  • ½ lb. lean hamburger
  • 1 c. chopped onion
  • ½ c. potatoes, cut into small cubes
  • 1 15-ounce can dark kidney beans
  • 1½ c. diced tomatoes, blanch to remove skins
  • 15- ounce can or about 2 cups tomato sauce
  • ½ c. chopped green peppers
  • 1 c. water
  • 1 Tbsp. chili powder
  • 1 Tbsp. Worcestershire sauce
  • ½ tsp. cumin, ground
  • ½ tsp. black pepper


Brown hamburger and onion in saucepan over medium heat. Blanch fresh tomatoes by removing stems and scoring bottom of tomato; boil one minute, immediately place in cold water, remove skins. Add remaining ingredients, bring to a boil; reduce heat and simmer for 30 minutes.

Makes eight servings.

Per serving: 170 calories, 3 grams (g) fat, 14 g protein, 22 g carbohydrate and 460 mg sodium.
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.