5-Way Cincinnati Chili

5-Way Cincinnati Chili

(makes 8 servings)

1 1/2 pounds ground sirloin
2 medium onions, chopped
1 celery ribs, chopped
4 large cloves; garlic, minced
2 tablespoons good-quality chili powder
1 tablespoon paprika
1/2 teaspoon crushed dried basil
1/2 teaspoon crushed dried oregano
1/2 teaspoon crushed dried thyme
1 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon ground allspice
salt (optional)
freshly ground pepper
2 14 1/2–ounce cans no-salt-added diced tomatoes with their juice
1 8-ounce can no-salt-added tomato sauce
1/2 to 1 cup water

12 ounces dried thin spaghetti
condiments
1 cup chopped onion
1/2 cup low fat shredded cheddar cheese
1 cup drained dark red kidney beans

  1. In a large nonstick pot, brown ground sirloin, onion, celery, and garlic over medium heat, stirring occasionally, until beef is browned and vegetables are limp, about 10 minutes. Drain off and discard all fat.
  2. Stir in chili powder, paprika, basil, oregano, thyme, cinnamon, cayenne pepper, ground cumin, red pepper flakes, and allspice. Season with salt (if using) and pepper to taste.
  3. Stir in tomatoes and tomato sauce. Add 1/2 cup water, adding additional water as needed to reach desired consistency. Partially cover and simmer for 30 minutes. Transfer chili mixture to a freezer container and freeze until firm or cover and refrigerate overnight.
  4. When ready to serve, defrost chili and reheat on the stove for at least 15 minutes while you cook the spaghetti, following package directions, to al dente. Drain the spaghetti and keep warm. Place the chopped onion, shredded cheese, and kidney beans in small serving bowls.
  5. To serve, divide the hot spaghetti between 8 shallow soup bowls. Ladle hot chili over each serving and pass the condiments separately to spoon onto each serving.

Per serving: 401 calories (22% calories from fat), 29 g protein, 10 g total fat (3.6 g saturated fat), 50 g carbohydrates, 6 g dietary fiber, 32 mg cholesterol, 376 mg sodium
Diabetic exchanges: 2 1/2 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch), 3 vegetable)