As true to most casseroles, the flavor of chili improves with age. Make a big batch and enjoy it more as the week goes on! For variety, serve it as a Mexican Salad. Moist corn bread is a nice accompaniment.

Rather than making chili with beef, try ground turkey. For vegetarian chili, replace the meet with corn, tofu, or shredded cheese.

Yield: 4 servings

1 large onion, chopped
1 pound lean hamburger or ground turkey
2 16-ounce cans kidney beans
1 16-ounce can crushed tomatoes
2 tablespoons chili powder


Optional: 2 teaspoon cumin; salt, pepper, and garlic powder to taste; 1 tablespoon molasses; 1 pound diced tofu; 1 to 2 cups corn or cheese on top for protein; chopped mushrooms, green peppers, broccoli, green beans, or raisins as mix-ins.

1. In a large skillet, brown the chopped onion with the hamburger or turkey. Drain the grease. If using tofu, sauté it with the onion in a little bit of olive oil.
2. Add the beans, tomatoes, seasonings, and optional mix-ins.
3. Cover. Simmer for 15 minutes to 2 hours-the longer the better.

Nutritional Information:
Total Calories (with meat): 1,900
Calories per serving: 475


Nutrients % Grams
Carbohydrate 50 30
Protein 40 47
Fat 10 5

Nancy Clark's Sports Nutrition Guidebook. (1997)