Last Updated on January 6, 2025 by Arif Chowdhury
When it comes to healthy eating, few dishes can compete with the hearty satisfaction of a well-made chili. Not only is chili versatile and easy to customize, but it also packs a punch when it comes to nutrition.
One delightful variation that stands out is Ground Beef Chili with Zucchini Chunks and Crushed Tomatoes.
This weight loss recipe combines lean ground beef, vibrant zucchini, and rich crushed tomatoes, creating a dish that is both delicious and guilt-free.
Why Choose Ground Beef Chili?
Chili is a beloved comfort food, but many people shy away from it, thinking it’s too heavy or calorie-laden. The good news is that with a few smart ingredient swaps, you can enjoy a hearty bowl of chili while still promoting weight loss.
Ground beef, especially lean cuts, can be a great source of protein, which is essential for muscle maintenance and overall health. In fact, a 3-ounce serving of lean ground beef provides about 22 grams of protein and only 180 calories.
The Role of Zucchini
Adding zucchini to your chili not only enhances its nutritional profile but also adds a delightful texture. Zucchini is low in calories—just about 19 calories per cup—and is packed with vitamins A and C, as well as potassium. Incorporating zucchini into your meals can also boost your fiber intake, which is crucial for digestion and can help you feel fuller longer.
The Power of Crushed Tomatoes
Crushed tomatoes are another powerhouse ingredient in this recipe. They’re rich in antioxidants, particularly lycopene, which has been shown to have heart-health benefits.
Plus, a cup of crushed tomatoes contains only about 40 calories! With such a low-calorie count and a high nutrient density, they’re a perfect addition to your chili.
Nutritional Benefits of This Chili
- High in Protein: With lean ground beef as a base, each serving provides a robust amount of protein to keep you satisfied.
- Low in Calories: This recipe is designed to be low-calorie, helping you stay on track with your weight loss goals.
- Packed with Vegetables: The zucchini and tomatoes ensure that you’re getting a healthy dose of veggies in every bowl.
Ingredients You’ll Need
Before we dive into the recipe, let’s gather our ingredients. This chili serves about 6 people, making it perfect for family dinners or meal prep for the week.
For the Chili:
- 1 lb lean ground beef (90% lean or higher)
- 2 medium zucchinis, chopped into chunks
- 1 can (28 oz) crushed tomatoes
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup beef broth (low sodium)
- 2 tablespoons chili powder
- 1 tablespoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional toppings: fresh cilantro, avocado, or light sour cream
Cooking Instructions
Now that we have everything we need, let’s get cooking! This recipe is straightforward and can be completed in about 50 minutes.
Step 1: Sauté the Aromatics (10 minutes)
- Heat the Olive Oil: In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat.
- Add Onion and Garlic: Once the oil is hot, add the diced onion and sauté until it becomes translucent, about 5 minutes. Then, add the minced garlic and sauté for another minute, until fragrant.
Step 2: Brown the Ground Beef (10 minutes)
Add Ground Beef: Increase the heat to medium-high, then add the ground beef to the pot. Break it up with a spoon and cook until browned, about 5-7 minutes. Make sure to drain any excess fat if necessary.
Step 3: Add the Vegetables and Spices (10 minutes)
- Incorporate Zucchini: Stir in the chopped zucchini and cook for about 3 minutes, allowing it to soften slightly.
- Season: Sprinkle in the chili powder, cumin, paprika, salt, and pepper. Stir well to combine, letting the spices bloom for about 2 minutes.
Step 4: Add the Tomatoes and Beans (10 minutes)
- Add Crushed Tomatoes and Broth: Pour in the can of crushed tomatoes and the beef broth. Stir to combine everything.
- Mix in the Beans: Add the drained kidney and black beans. Mix well and bring the chili to a simmer.
Step 5: Simmer the Chili (10 minutes)
Simmer: Reduce the heat to low, cover the pot, and let the chili simmer for about 20 minutes. This allows the flavors to meld beautifully. Stir occasionally to prevent sticking.
Step 6: Taste and Serve (5 minutes)
- Final Taste Check: Before serving, taste your chili and adjust the seasoning if necessary. If you like it spicier, feel free to add a pinch of cayenne pepper or some hot sauce.
- Serve: Ladle the chili into bowls and top with optional toppings like fresh cilantro, diced avocado, or a dollop of light sour cream.
Enjoy Your Meal!
Your delicious Ground Beef Chili with Zucchini Chunks and Crushed Tomatoes is ready to be enjoyed! This dish not only warms the soul but also nourishes the body.
Each bowl is a comforting mix of flavors and textures that will leave you feeling satisfied without the guilt.
Meal Prep and Storage Tips
One of the best things about chili is its ability to be made in bulk and stored for later. Here are some handy tips:
- Storage: Store leftover chili in an airtight container in the refrigerator for up to 4 days.
- Freezing: This chili freezes beautifully! Allow it to cool completely, then transfer it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Just thaw in the refrigerator overnight before reheating.
- Reheating: Reheat on the stovetop over medium heat or in the microwave until warmed through. You may need to add a splash of water or broth to loosen it up.
A Guilt-Free Treat
Chili doesn’t have to be a guilty pleasure; with this Ground Beef Chili with Zucchini Chunks and Crushed Tomatoes weight loss recipe, you can relish a bowlful of flavor while staying aligned with your health goals.
It’s easy to make, packed with nutrients, and perfect for any occasion, whether you’re feeding a crowd or enjoying a cozy night in.
So grab your ingredients and get cooking—your taste buds and waistline will thank you!