Healthier Anti-Inflammatory Chili Recipes

by: Ali Brown, RD, LD

In my house, chili is a hearty comfort food consumed in the fall and winter months.  However, while chili isn’t necessarily bad for you, some bowls can add up to over 700 calories after toppings are added. While working with clients who are following anti-inflammatory diets we found that chili can be part of a healthy diet!  So we have come up with healthier anti-inflammatory chili recipes.

A few tips for keeping your chili “lean” include:

• Watch your toppings: high-fat toppings like sour cream and cheese should be limited (or avoided if you can’t resist the temptation). There are plenty of other add-ins that can bring variety to your chili.
• Choose a lean meat: Choose the leanest meat you can find at the store, or make sure to remove the fat from your pan before using.
• Cut carbs: you can GREATLY reduce the carb content in your chili by eliminating the beans. We often have customers tell us that they don’t even miss the beans in our hearty chili.

Chili Seasoning Mix

Looking for a simple Chili Seasoning Mix? Having the seasonings mixed up in advance makes stirring up a batch of chili a breeze. This is a bold but pleasant blend that you can use in any batch of chili. It’s also great for a taco seasoning mix or sprinkled over a steak or chicken if you’re looking for a little extra spice.

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Course Spice Mix

Ingredients

  

• 4 Tbsp chili powder
• 2 ½ tsp ground coriander
• 2 ½ tsp ground cumin
• 1 ½ tsp garlic powder
• 1 tsp dried oregano
• ½ tsp cayenne pepper

Instructions

 

• Mix all ingredients until well combined. Store in an airtight container in a cool dry place for up to 2 months.

Keyword Anti-Inflammatory, Spice Mix

Healthier Anti-Inflammatory Chili Recipes

Chili Con Carne

This is one of our basic healthier anti-inflammatory chili recipes that has 165 calories per serving and can be eaten even on the most strict phases of diet plans.

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Course Main Course, Soup

Servings 4

Ingredients

  

• 1 ½ lbs lean ground beef 97/3 if possible
• ¼ cup chopped onion
• 1 Tbsp + 1 tsp cumin
• 1 Tbsp + 1 tsp chili powder
• 1 tsp minced garlic
• 2 Tbsp smoked paprika
• ½ tsp cayenne pepper
• 6 cups diced tomatoes with juice canned tomatoes are fine to use, just make sure there is no sugar added
• Frank's RedHot Sauce to taste
• Salt and pepper to taste

Instructions

 

• Brown beef with onions and spices over medium-high heat. Tip: if you do not have lean meat, brown the meat in a separate pan and drain before adding to onions.
• Reduce heat to medium, add tomatoes and hot sauce and mix thoroughly.
• Simmer for 1 hour, add water if necessary, and adjust seasonings to taste.

Keyword Anti-Inflammatory, Beef, Complete Meal, Entree, Soup, Tomato

Smoky Butternut Chili

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Course Main Course, Soup

Servings 4

Ingredients

  

• 1 ½ lbs ground beef 97/3 if possible
• ¼ lb yellow onion diced
• ½ tsp minced garlic
• ½ tsp liquid smoke
• 2 Tbsp chili powder
• 2 Tbsp chipotle chili powder
• 2 Tbsp cumin
• 2 Tbsp smoked paprika
• ½ tsp cayenne pepper
• 4 cups plum tomatoes with juice canned tomatoes are fine to use, no sugar added
• 2 cups diced tomatoes with juice canned tomatoes are fine to use, no sugar added
• 6 oz tomato paste
• 4 oz chopped green chilies
• 8 oz beef broth
• ¾ lb butternut squash peeled, seeded and cubed
• ¼ lb red bell pepper diced
• ½ bunch green onion diced for garnish

Instructions

 

• Brown beef with onions and spices over medium-high heat. Tip: if you do not have lean meat, brown the meat in a separate pan and drain before adding to onions.
• Reduce heat to medium, add tomatoes, tomato paste, green chilies and broth and mix thoroughly.  Simmer for 15 minutes, to allow flavors to blend.
• Add butternut squash and simmer for 45 minutes, or until squash is tender.
• Add bell pepper and simmer an additional 15 minutes. Add water if necessary, and adjust seasonings to taste.

Keyword Anti-Inflammatory, Beef, Complete Meal, Entree, Soup, Tomato

Try Some Variety

Use Your Pressure Cooker

20-Minute Beef Chili

Want to mix it up a bit and use your pressure cooker to make a delicious chili in just 20-minutes?  If you don't have a pressure cooker, feel free to simmer this on your stovetop like you would do with any other chili recipe!

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Course Main Course, Soup

Servings 4

Equipment

• Pressure Cooker or Stove Top

Ingredients

  

• 2 lbs lean ground beef
• 4 cups crushed tomatoes
• 1 bell pepper any color, diced
• ½ cup beef stock or broth
• 1 large onion peeled and diced
• ¼ cup chili powder
• 1 tsp cumin
• 1 tsp ground coriander
• 1 Tbsp salt
• 1 Tbsp crushed red pepper flakes or to taste
• 2 Tbsp olive or grape seed oil
• Franks RedHot Sauce and green onions for garnish optional

Instructions

 

• Place the inner pot in the pressure cooker. Pour the oil in the inner pot. Turn the dial to 20 minutes. Add the beef and onions. Cook for 5 minutes. Add the spices and cook for 1 minute.
• Add the remaining ingredients. Place the lid on the pressure cooker, lock the lid and switch the pressure release valve to closed.
• Once the timer reaches 0, the pressure cooker will automatically switch to warm. Switch the pressure release valve to open. When the steam is completely released, remove the lid.
• Serve with hot sauce if you like the extra kick and green onions to garnish.

Keyword Anti-Inflammatory, Beef, Complete Meal, Entree, Lean Protein, Pressure Cooker, Soup, Tomato

Or Use Your Slow Cooker

Zippy Simmered Slow Cooker Chili

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Course Main Course, Soup

Servings 4

Ingredients

  

• 1 lb lean ground beef turkey or chicken
• 1 can 28 oz diced tomatoes, undrained
• 1 onion chopped
• 1 green pepper chopped
• 1 can 8 oz tomato sauce
• 2 Tbsp chili powder
• 2 Tbsp minced fresh parsley
• 1 Tbsp dried basil
• 2 tsp ground cumin
• 2 tsp ground coriander
• 4 garlic cloves minced
• 1 tsp dried oregano
• 1 tsp pepper
• 1 tsp cayenne pepper
• 2 Tbsp Frank's RedHot Sauce or to taste
• 1 Tbsp minced chives or green onions for garnish

Instructions

 

• In a medium skillet, cook beef over medium heat until no longer pink; drain well.
• Transfer to a 3 quart slow cooker. Add all ingredients except chives. Mix to combine. Cover and cook on low for 6-8 hours. Sprinkle with chives before serving.

Keyword Anti-Inflammatory, Beef, Bell Pepper, Complete Meal, Entree, Slow Cooker, Soup, Tomato