Lean Beef Chili with Kidney Beans and Tomatoes

Ingredients

• Lean ground beef 6 oz
• Kidney beans 1/2 cup
• Diced tomatoes 1 cup
• Onion 1/2 medium
• Chili powder 1 tsp

Method

1. Prepare Ingredients. Peel and finely chop half a medium onion. Open the can or prepare the diced tomatoes, and drain and rinse the kidney beans if using canned. Measure out the chili powder and lean ground beef.
   Tip: Chopping the onion finely helps it cook evenly and blend well into the chili.
2. Cook the Onion. Heat a medium non-stick skillet or pot over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent and soft, stirring occasionally to prevent burning.
   Tip: If the onions start to stick, add a splash of water to deglaze the pan.
3. Brown the Ground Beef. Add the lean ground beef to the cooked onions. Break it up with a wooden spoon or spatula. Cook for about 6-7 minutes until the beef is browned and no longer pink, stirring occasionally.
   Tip: Cook the beef thoroughly to ensure safety and better flavor.
4. Add Spices and Tomatoes. Sprinkle the chili powder evenly over the cooked beef and onion mixture. Stir well to coat the meat. Then add the diced tomatoes. Stir to combine all ingredients.
   Tip: To enhance flavor, you can toast the chili powder briefly with the beef before adding tomatoes.
5. Simmer the Chili. Reduce the heat to low and let the chili simmer gently for 10 minutes. This allows the flavors to meld together. Stir occasionally to prevent sticking.
   Tip: Cover the pot partially to avoid too much evaporation while still allowing the chili to thicken.
6. Add Kidney Beans and Finish Cooking. Add the drained and rinsed kidney beans to the pot. Stir well and cook for an additional 5-6 minutes until the beans are heated through and the chili is thickened to your liking.
   Tip: If the chili seems too thick, add a small splash of water or broth to loosen it.
7. Serve. Taste the chili and adjust seasoning if needed (salt and pepper can be added as desired). Serve hot in a bowl.
   Tip: Garnish with fresh herbs or a dollop of sour cream if you like, though this will alter nutrition.

Pro tips

• Use lean ground beef to reduce fat content while keeping protein high.
• Rinse canned kidney beans to reduce sodium and improve flavor.