Springfield, IL (CAPITOL CITY NOW) – Erin Zepp, Dietitian and Culinary Medicine Coordinator at Memorial Wellness Center talks with Joey McLaughlin on the WTAX Morning NewsWatch about a heart healthy diet during this American Heart Month.

Heart Healthy Chili Mac

INGREDIENTS

1 medium yellow onion

1 bell pepper

2 cloves of garlic

½ TB cooking Oil

½ lb lean (93/7) ground beef

1 ¼ tsp paprika

¾ tsp salt

½ cup uncooked lentils

1 tsp Worcestershire sauce

1-15oz can reduced sodium tomato sauce

1-15oz can reduced sodium diced tomatoes

3 cups reduced sodium beef broth

1 bay leaf

8 oz 100% whole wheat elbow macaroni

¾ cup shredded low-fat cheddar cheese

INSTRUCTIONS

1. Dice onion and pepper into half-inch pieces. Mince garlic.

2. Heat oil in a large pot over medium heat. Add onion and cook until onion begins to soften, about 3 minutes. Add bell pepper, garlic, beef, paprika, and salt. Cook, breaking meat into small crumbles, until meat is no longer pink. Drain if needed and return to pot.

3. Add lentils, Worcestershire, tomato sauce, diced tomatoes, broth, and bay leaf. Bring to a simmer and cook, uncovered, for about 5 minutes.

4. Add pasta and cover the pan. Reduce heat to medium low. Cook until pasta and lentils are cooked and the liquid is absorbed, about 15 more minutes. Top with Cheese before serving.

5. Directions go here.

NUTRITION INFORMATION

230 calories, 6g fat (1g sat fat), 27g carb, 5g fiber, 0g added sugar, 19g protein