Perfect for tailgate parties, this hot and spicy chili is packed with protein, fiber and disease-fighting antioxidants from all the beans, tomatoes, onions and garlic. Keep it lean and heart-healthy by using ground beef with no more than 10 percent fat content; check package labels in the supermarket.

If you prefer a milder chili, start with half the spices, and increase to desired hotness. Chili is a great leftover meal. Simply reheat until hot (at least 165 F).

Makes about 16 cups (10 servings, 1 2/3 cups each)

Ingredients

1 tablespoon canola oil
2 1/2 cups chopped onions
2 tablespoons minced garlic
1 pound very lean ground beef (10 percent or less fat content)
1 can (15 ounces) dark kidney beans, drain and rinsed
1 can (15 ounces) pinto beans, drain and rinsed
1 can (15 ounces) red beans, drained and rinsed
2 cans (15 ounces) diced tomatoes
3 cans (15 ounces) tomato sauce
1/4 cup firmly packed brown sugar
1/2 teaspoon salt
1 teaspoon black pepper
1 teaspoon crushed red pepper
1 tablespoon ground cumin
2 tablespoons chili powder
8 drops hot red pepper sauce

Directions

1. Heat oil in large 5-quart pot over medium-high heat.

2. Add onions, garlic and ground beef. Cook until beef is crumbled and cooked thoroughly; drain.

3. Add beans to onion-meat mixture, along with other ingredients. Stir well.

4. Bring to a boil; reduce heat to low. Cover and simmer for 45 minutes, stirring occasionally.

Nutrition information (per serving)

Calories: 290
Protein: 22g (30%)
Carbohydrate: 42g (58%)
Fat: 4g (12%)
Saturated Fat: 1g (3%)
Cholesterol: 22mg
Sodium: 1150mg
Calcium: 104mg
Iron: 5mg
Vitamin A: 1250 IU
Vitamin C: 20mg
Fiber: 11g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.