Ingredients
1 pound lean ground beef
¾ cup chopped onion
1 15-15.5 ounce can red kidney beans, black beans, or red beans, rinsed and drained
1 14.5 ounce can diced tomatoes, undrained
1 8 ounce can tomato sauce
½ cup dried elbow macaroni (2 ounces)
1 4 ounce can diced green chile peppers, drained
2 – 3 teaspoon chili powder
½ teaspoon garlic salt
½ cup shredded Monterey Jack or cheddar cheese (2 ounces)
Instructions
In a large skillet cook meat and onion until meat is brown and onion is tender. Drain off fat.
Stir in beans, undrained tomatoes, tomato sauce, uncooked macaroni, chile peppers, chili powder, and garlic salt. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until macaroni is tender, stirring often. Remove skillet from heat; sprinkle mixture with cheese. Cover and let stand about 2 minutes or until cheese is melted.
Makes 6 servings
Key Points About Ingredients:
- Lean ground beef keeps this dish hearty yet lower in fat than regular ground beef, making it a smart protein choice.
- Canned kidney, black, or red beans add plant-based protein and dietary fiber, boosting the nutritional value of every serving.
- Dried elbow macaroni cooks directly in the simmering sauce, absorbing all the chili-spiced tomato flavor as it tenderizes.
- Diced green chile peppers add a mild, smoky heat that elevates the dish without overwhelming those sensitive to spice.
- Chili powder is a complex spice blend that delivers depth of flavor, including cumin, paprika, and oregano notes, in one easy measure.
Key Nutritional Insights:
- Each serving provides a solid balance of protein from ground beef and beans, supporting muscle maintenance and satiety.
- The kidney beans contribute significant dietary fiber, which aids digestion and helps you feel full longer.
- Tomatoes and tomato sauce are rich in lycopene, a powerful antioxidant linked to heart health benefits.
- Using part-skim Monterey Jack or cheddar adds calcium for bone health while keeping saturated fat in check.
- This dish delivers a meaningful amount of iron per serving, largely from the beef and beans, supporting healthy red blood cell production.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories340
- Standard DV% Daily Value*
- Total Fat11 g72 g15.28%
- Saturated Fat4.5 g20 g22.5%
- Trans Fat0.3 g
- Polyunsaturated Fat0.8 g
- Monounsaturated Fat4.2 g
- Cholesterol55 mg300 mg18.33%
- Sodium780 mg2300 mg33.91%
- Total Carbohydrate35 g275 g12.73%
- Dietary Fiber7 g28 g25%
- Total Sugars6 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein27 g50 g54%
- Vitamin D (Cholecalciferol)4 mcg20 mcg20%
- Calcium160 mg1300 mg12.31%
- Iron4.2 mg18 mg23.33%
- Potassium820 mg4700 mg17.45%
- Vitamin A520 mcg900 mcg57.78%
- Vitamin C (Ascorbic Acid)14 mg90 mg15.56%
- Vitamin E (Tocopherol)1.2 mg15 mg8%
- Vitamin K12 mcg120 mcg10%
- Vitamin B1 (Thiamin)0.22 mg1.2 mg18.33%
- Vitamin B2 (Riboflavin)0.28 mg1.3 mg21.54%
- Vitamin B3 (Niacin)5.8 mg16 mg36.25%
- Vitamin B6 (Pyridoxine)0.45 mg1.7 mg26.47%
- Folate72 mcg400 mcg18%
- Vitamin B12 (Cobalamine)1.8 mcg2.4 mcg75%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.7 mg5 mg14%
- Choline85 mg550 mg15.45%
- Phosphorus310 mg1250 mg24.8%
- Iodine8 mcg150 mcg5.33%
- Magnesium62 mg420 mg14.76%
- Zinc4.8 mg11 mg43.64%
- Selenium22 mcg55 mcg40%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.7 mg2.3 mg30.43%
- Chromium4 mcg35 mcg11.43%
- Molybdenum38 mcg45 mcg84.44%
- Chloride420 mg2300 mg18.26%
