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Cincinnati Chili

Makes 4 servings. Per serving: 572 calories, 12 g total fat (3.5 g saturated fat), 78 g carbohydrate, 45 g protein, 9 g dietary fiber, 247 mg sodium

Ingredients

  • cups chopped onion
  • 3/4 cup chopped green bell pepper
  • 2 large garlic cloves finely chopped
  • 1 lb. 94% lean beef
  • 2 Tbsp. chili powder
  • 1 1/2 tsp. dried basil
  • 1 1/2 tsp. dried oregano
  • 1 tsp. ground cumin
  • 1 can 28 oz. whole tomatoes
  • 1 oz. dark chocolate 70-85% cocoa, coarsely chopped
  • 1 cup reduced-sodium beef broth or water divided
  • Salt and freshly ground black pepper
  • 1/2 lb. whole-wheat spaghetti
  • 1 cup no salt added canned kidney beans rinsed and drained
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 1/4 cup finely chopped raw onion

Instructions

  1. In large Dutch oven over medium heat, combine onion, green pepper, garlic and meat. Cook, working with wooden spoon to break up meat, until it loses its red color, about 6 minutes. Mix in chili powder, basil, oregano and cumin, and cook 1 minute longer.
  2. Add tomatoes one at a time, squeezing them through your fist over the pot to break them up. Mix in liquid from tomatoes, chocolate and 1/2 cup broth. Bring to a boil, reduce heat and simmer, 20 minutes. Add remaining broth, season to taste with salt and pepper and cook until chili is dark and fairly moist, 20 to 25 minutes.
  3. Meanwhile, about 15 minutes before chili is done, in large pot of boiling water cook pasta according to package directions until slightly softer than al dente. In heatproof container, microwave kidney beans to heat through. Drain pasta and divide among 4 wide shallow bowls. Top pasta with one fourth of chili, 1/4 cup beans, 2 tablespoons cheese and 1 tablespoon onion.