Super Bowl Chili Cook-Off

By Barbara Day, M.S., R.D., C.N.

With the Super Bowl just around the corner and teams battling on the field, here are some chili recipes that can make your super bowl party huge a success. Whether your team wins or lose,  you can’t lose serving any or all of these yummy chili recipes to your hungry football fan guests. Enjoy.

Southwestern Chili

Cornmeal is used in this recipe, both for texture and taste.

Nutritional Information Per Serving: 144 calories, 10 grams protein, 2 grams of fat,  19 grams of CHO, 6 grams of fiber,  807 mg sodium.

Serves: 8

Preparation Time: 15 minutes  Cook Time: 3 hours in crockpot on high.

30 minutes stove top until done.

  • 8 ounces chicken breast, skinless, boneless, cut into small pieces
  • 3 tablespoons cornmeal
  • 1 tablespoon oregano
  • 2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1 tablespoon minced garlic
  • 1/2 onion, chopped
  • 2 ribs celery, chopped
  • 1 (16 oz.) jar salsa
  • 1 can black beans
  • 10-12 ounces V-8 or tomato juice

In ziploc bag, combine oregano, cornmeal, chicken pieces, garlic, chili powder and cumin.  Set aside. Toss onions, celery, and peppers in crockpot or large heavy deep-sided skillet.  For crockpot, cook on high for 10 minutes.  In skillet, cook for 5 minutes over medium heat.  Add chicken mixture, salsa, juice and beans.  Cover and simmer for 3 hours on high, 30 minutes if skillet method is used.  Add additional juice to reach desired consistency.  Serve with fruit and crackers

Shopping List

  • Chicken breasts, skinless, boneless
  • Cornmeal
  • Minced garlic
  • Onions
  • Cumin
  • Chili powder
  • Celery
  • Salsa
  • Black beans
  • V-8 juice

Vegetarian Chili

Nutritional Information Per Serving: 249 calories, 12  grams protein, 2 grams of fat,  49 grams of CHO, 15 grams of fiber,  980 mg sodium.

Serves: 8

Preparation Time: 15 minutes   Cook Time: 1 hour or in crockpot 8 hours

  • 1 quart tomato juice or V-8 Juice
  • ¾ cup bulgur wheat
  • vegetable spray
  • 1 onion, chopped
  • 3 stalks celery, chopped
  • 3 carrots, diced
  • 1 28-ounce can crushed tomatoes, plain or chili style
  • 1 large bell pepper, chopped
  • 2 (15-oz.) cans beans, (I use a combination of chili hot beans and black beans: but garbanzo beans, kidney beans and pinto beans also work)
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons chili pepper
  • ½ teaspoon oregano
  • 1 teaspoon cumin
  • 1 teaspoon basil
  • 2 tablespoon minced garlic

Spray vegetable oil in heavy saucepot.  Add onion, cook until clear.  Add celery, carrots, bell peppers, tomatoes, and spices.  Sauté mixture until vegetables are nearly tender, about 10 minutes.  Add beans, tomato juice and bulgur.  Simmer for 30 minutes, stirring occasionally.  Add water as desired to reach desired consistency.

Alternative cooking method: Toss vegetables and garlic into crockpot.  Turn to high and allow to cook for 30 minutes.  Add remaining ingredients, cover and forget about it for 8-12 hours.  It’s a great smell when you walk in the house after work and a delicious meal.  Add fruit and hard bread

Shopping List

  • 1 quart tomato juice or V-8 Juice
  • bulgur wheat
  • 1 onion
  • celery
  • 3 carrots
  • 1 28-ounce can crushed tomatoes, plain or chili style
  • 1 large bell pepper
  • 1 (15-oz.) can beans chili hot beans
  • 1 (15-oz.) can black beans
  • chili pepper
  • oregano
  • cumin
  • basil
  • garlic

*You can also use low sodium tomato juice or low sodium V-8 Juice to lower the sodium in this recipe.

My Husband’s Favorite Three Bean Turkey Chili*

This is an easy quick low fat chili that provides an excellent source of lycopene and fiber.

Per Serving: 310 calories, 23 grams protein, 9 grams of fat, 37 grams of CHO, 11 grams of fiber,  1280 mg sodium.

Preparation Time: 30 minutes

Serves: 8 servings

Ingredients

  • ½ pound ground turkey, ground turkey breast, bison or lean ground beef
  • 1 can (28 oz.) tomatoes, undrained, cut up
  • 1 jar (16 oz.) chunky medium or mild salsa
  • 1 can (15 oz.) black beans, drained and rinsed
  • 1 can (15 oz.) red kidney beans, drained and rinsed
  • 1 can (15 oz.) great Northern beans, drained and rinsed
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

Instructions

Cook ground turkey in a large saucepan on medium-high heat until cooked through, stirring occasionally.  Add tomatoes, salsa, beans and seasonings; mix well.  Bring to boil.  Reduce heat to low; simmer 10 minutes, stirring occasionally.  Serve topped with cheese.  Optional: Reduced fat sour cream.

Shopping List

  • ½ pound ground turkey or lean ground beef
  • 1 can (28 oz.) tomatoes
  • 1 jar (16 oz.) chunky salsa
  • 1 can (15 oz.) black beans
  • 1 can (15 oz.) red kidney beans
  • 1 can (15 oz.) great Northern beans
  • chili powder
  • ground cumin
  • 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

*Can add frozen corn to increase the vegetables content or forget the meat to make it vegetarian.

Barbara Day, M.S., R.D., C.N, is a registered dietitian who has been teaching healthy lifestyles strategies to consumers for over 35+ years.

2 Comments on "Super Bowl Chili Cook-Off"

  1. This makes everything so comlpeetly painless.

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