Prep Time: 15 minutes
Cook Time: 3 to 4 hours
Makes 4 servings
2 teaspoons olive oil
1 pound extra-lean ground round
1 medium onion, chopped
1 green bell pepper, chopped
1 jalapeño chile pepper, finely chopped (wear plastic gloves when handling)
4 cloves garlic, minced
1 can (14 to 19 ounces) no-salt-added red kidney beans, rinsed and drained
1 can (14.5 ounces) fire-roasted diced tomatoes
1 tablespoon chili powder
2 teaspoons firmly packed light brown sugar
11/2 teaspoons ground cumin
11/2 teaspoons dried oregano
1/2 teaspoon salt
4 ounces whole grain spaghetti
4 tablespoons reduced-fat sour cream
1. Heat the oil in a large nonstick skillet over medium-high heat. Add the beef and cook for 4 minutes, stirring occasionally, or until no longer pink. Add the onion, bell pepper, chile pepper, and garlic. Cook for 7 to 8 minutes, or until the beef is browned. Transfer to a 4- or 6-quart slow cooker. Add the beans, tomatoes, chili powder, sugar, cumin, oregano, and salt.
2. Cover and cook on high for 3 to 4 hours, or until the beef is no longer pink.
3. When the chili has 30 minutes to go, bring a large pot of lightly salted water to a boil. Add the spaghetti and cook according to the package directions. Drain.
4. To serve, divide the spaghetti among 4 bowls. Top with the chili and sour cream.
Per serving: 408 calories, 35 g protein, 50 g carbohydrates, 9 g fat, 3 g saturated fat, 12 g fiber, 597 mg sodium