Corn Bread-Topped Chili
For The Beef Chili:
- 1 pound extra-lean ground beef
- 1 medium yellow onion, chopped
- 1 medium stalk celery, chopped
- 2 cloves garlic, minced
- 2 tablespoons unsalted tomato paste
- 1 1/2 tablespoon chile powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 (15-ounce) can black beans, drained and rinsed
- 4 cups jarred or boxed unsalted diced tomatoes
- 3/4 cup fresh or frozen corn kernels (thawed, if frozen)
- 1/2 cup low-sodium vegetable or chicken broth (or water)
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground black pepper
For The Corn Bread:
- 3/4 cup whole-wheat flour
- 1/2 cup whole-grain cornmeal (Note: Not the stone-ground variety.)
- 1 1/2 teaspoon baking powder
- 1/4 teaspoon sea salt
- 1 large egg
- 1 cup buttermilk
- 1 teaspoon olive oil
- 2 tablespoons chopped fresh cilantro or parsley
- 1/3 cup shredded cheddar cheese
Preheat oven to 400°F. In a large, deep ovenproof skillet on medium, add beef, onion, celery and garlic and sauté, breaking up with a spoon, until beef is no longer pink and vegetables are soft, 6 to 8 minutes.
Add tomato paste, chile powder, cumin and oregano. Cook, stirring constantly, for 30 seconds. Add beans, tomatoes, corn, broth and 1/4 teaspoon each salt and pepper; bring to boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 12 minutes.
Meanwhile, prepare corn bread: In a medium bowl, whisk flour, cornmeal, baking powder and 1/4 teaspoon salt. In a small bowl, whisk egg, buttermilk and oil; pour over flour mixture and add cilantro. Stir just until combined; spoon mixture evenly over chili in 8 dollops.
Bake for 30 to 35 minutes, until corn bread is golden and cooked through. Remove from oven and sprinkle with cheese. Switch oven to broil setting on high and broil, watching closely, until cheese is bubbling, 1 minute. Let stand for 5 minutes before serving.
Serves: 8 | Serving Size: 1 1/2 cups + 1 piece corn bread
Per serving: Calories: 251; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 59mg; Sodium: 298mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 7g; Protein: 21g
Nutrition Bonus: Potassium: 540mg; Iron: 23%; Vitamin A: 19%; Vitamin C: 31%; Calcium: 14%
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