Running on Food: Easy homemade Chili
by Heather
This article is part of a popular series on Nutrition for Runners. Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions. She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and loves to help runners with their questions.
Past articles can be found in the Nutrition and Hydration section and Recipe section in the Lounge.
In planning ahead for a potluck-style dinner next week, we sat and thought of fall foods. The first thing that comes to my mind is Chili and Cornbread! As soon as October arrived on the calendar I put the staple items on my shopping list – kidney beans, black beans, diced tomatoes, yellow onion, chili seasoning/powder, salsa and Lean ground beef. From there, it’s all about creativity!
Everyone has their chili, made just the way they like it. Mine includes varying degrees of “spicy” and Lots of veggies! If I have extra things around, I like to throw in corn, celery, and green peppers. Another ingredient that always comes in is Salsa. I never leave out the extra kick!
As a runner, few meals measure up to the nutrient-punch this stew provides. Not only do you have plenty of vegetables for nutrients and antioxidants, but you also have two great sources of protein (beans and beef). Pair this with a side of cornbread (carbohydrates) and a glass of skim milk, and you have a very well-balanced meal.
Heather’s Homemade Chili1 c Chunky Salsa
¼ c diced green chiles (optional!)
1 can kidney beans (washed/drained)
1 can black beans (washed/drained)
1 can diced tomatoes, undrained
1 lb Lean Ground Beef (93/7)
½ c each, chopped – yellow onion, green pepper, red pepper (celery and/or carrots optional)
1 tbsp Olive Oil
Chili powder, salt, pepper to taste
Heat oil in a large skillet and sauté all vegetables until tender. Add ground beef, chili powder, salt, and pepper.
In a large pot, combine meat and vegetables, and remaining ingredients. Bring to a boil, and let simmer for 25-30 minutes. Add additional seasonings to taste (optional – cumin, oregano, roasted red pepper flakes).
Serve topped with a sprinkle of cheddar cheese, and/or with a side of freshly baked cornbread. Enjoy!
What recipe do you associate with Fall? How do you take your chili?
YUM!!! sounds so good. and warm. just what i want right now. i loooove chili. and this is a super straightforward recipe! for me, the fewer ingredients= the more likely i am to make it. a cause and effect relationship. hehe.
Posted by: Lacey | October 14, 2009 at 05:19 PM
i like my chili very mild.
any type of meat and potato meal/stew thingy, my mom use to make an autumn stew......
Posted by: feener | October 14, 2009 at 06:14 PM
Wow this one is easy enough that I could do it!! I would probably sub ground turkey just cause that's my preference lately.
I have made some mean veggies stews, but right now it's 90 degrees so I can't think of any!
Posted by: RunToTheFinish | October 15, 2009 at 03:53 PM