Departments: The Hungry Heart: Taking It Slow
This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Serves 6; 1 cup chili and 1 cup pasta per serving
Slow cooker size/shape: 3- to 4½-quart round or oval • Slow cooking time: 5 to 7 hours on low, OR 3 to 3½ hours on high
You don't have to be from Ohio to enjoy the aroma and distinctive taste of Cincinnati chili, which features cinnamon, allspice, and chocolate or cocoa. The typical version is called “five-way” because the chili (1) is served over spaghetti (2) and garnished with beans (3), raw onion (4), and cheese (5), although we veered from tradition a bit by cooking the beans in the chili.
1 pound extra-lean ground beef
1 15.5-ounce can no-salt-added kidney beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
⅔ cup chopped onion
3 tablespoons cider vinegar
2 teaspoons chili powder
1 teaspoon ground cinnamon
1 teaspoon dried minced garlic
1 teaspoon ground cumin
½ teaspoon ground allspice
¼ teaspoon salt
¼ teaspoon pepper
12 ounces dried whole-grain spaghetti
2 tablespoons semisweet chocolate chips
¼ cup plus 2 tablespoons diced onion
¾ cup low-fat shredded sharp Cheddar cheese
In a large nonstick skillet, cook the beef over medium-high heat for 3 to 5 minutes, or until browned on the outside and no longer pink in the center, stirring occasionally to turn and break up the beef. Drain if needed. Transfer to the slow cooker.
Stir in the beans, tomatoes with liquid, ⅔ cup onion, vinegar, chili powder, cinnamon, garlic, cumin, allspice, salt, and pepper. Cook, covered, on low for 5 to 7 hours or on high for 3 to 3½ hours.
About 15 minutes before serving time, prepare the pasta using the package directions, omitting the salt. Drain well in a colander.
Add the chocolate chips to the chili, stirring until melted.
Spoon the pasta onto plates. Top with the chili, remaining ¼ cup plus 2 tablespoons onion, and the Cheddar.
Nutrients per Serving
Total Fat 8.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 45 mg
Sodium 269 mg
Carbohydrates 64 g
Fiber 11 g
Sugars 9 g
Protein 33 g
4 starch, 1 vegetable, 3 lean meat