Bison, Corn and Kidney Bean Chile

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-40 Minute Average 6 servings

Ingredients

Amount Ingredient
1 1/2 cups Corn, Canned, Drained Solids
1 1/2 cups Kidney Beans, Red, Canned
2 cups Ground Bison
1 7/8 cups Tomato Sauce, canned
1/2 cups Salsa, Spicy
1 large Onion, chopped
2 clove Garlic clove, minced
1 teaspoons Coriander, Ground
1/8 cups Chili Powder
1 teaspoons Cumin, Ground
0.25 tsp Cayenne Pepper
1 tablespoon Olive Oil
1 cups Water

Steps

1 In a large pot, heat olive oil over medium heat.
2 Add onions and minced garlic and cook for 3 minutes as you stir.
3 Mix in coriander, chili powder, cumin, cayenne pepper and cook for another minute as you stir.
4 Add in ground bison, stirring in and breaking up meat for 3-5 minutes, or until brown.
5 Stir in tomato sauce, water, salsa, kidney beans and corn.
6 Bring to a boil, then reduce heat to simmer.
7 Let simmer for around 20 minutes, stirring frequently.
8 Serve hot and enjoy!

Sea salt can be added as desired.

Nutrition

Dairy Fee Gluten Free High Protein Low Sugar Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 266.23 kcal 9%
Protein 20.17 g 40%
Total lipid (fat) 10.86 g 17%
Carbohydrate, by difference 23.17 g 8%
Fiber, total dietary 5.82 g 23%
Sugars, total 6.24 g  
Minerals
Calcium, Ca 41.71 mg 4%
Iron, Fe 2.87 mg 16%
Sodium, Na 838.83 mg 35%
Vitamins
Vitamin C, total ascorbic acid 8.42 mg 14%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 40.37 µg  
Vitamin E (alpha-tocopherol) 1.39 mg 7%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 1.9 g  
Fatty acids, total polyunsaturated 0.81 g  
Fatty acids, total trans 0 g  
Cholesterol 33.15 mg 11%
Calories 266
% Daily Value*
Total Fat 11g 17%
Saturated Fat 3g 16%
Trans Fat 0g  
Cholesterol 33mg 11%
Sodium 839mg 35%
Total Carbohydrate 23g 8%
Dietary Fibers 6g 23%
Sugars 6g  
Protein 20g 40%
Vitamin D 0µg  
Calcium 42mg 4%
Iron 3mg 16%
Potassium 245mg 7%
Nutrient Per Serving RDA%
Proximates
Water 123.15 g 6%
Calories (Energy) 266.23 kcal 9%
Energy 476.67 kJ  
Protein 20.17 g 40%
Total lipid (fat) 10.86 g 17%
Ash 1.27 g  
Carbohydrate, by difference 23.17 g 8%
Fiber, total dietary 5.82 g 23%
Sugars, total 6.24 g  
Sucrose 1.87 g  
Glucose (dextrose) 0.66 g  
Fructose 0.51 g  
Lactose 0 g  
Maltose 0.03 g  
Galactose 0 g  
Starch 3.3 g  
Minerals
Calcium, Ca 41.71 mg 4%
Iron, Fe 2.87 mg 16%
Magnesium, Mg 23.9 mg 6%
Phosphorus, P 82.25 mg 12%
Potassium, K 245.4 mg 7%
Sodium, Na 838.83 mg 35%
Zinc, Zn 0.6 mg 4%
Copper, Cu 0.17 mg 8%
Manganese, Mn 0.27 mg  
Selenium, Se 1.06 µg 2%
Fluoride, F 28.38 µg  
Vitamins
Vitamin C, total ascorbic acid 8.42 mg 14%
Thiamin 0.06 mg  
Riboflavin 0.08 mg  
Niacin 0.92 mg  
Pantothenic acid 0.15 mg  
Vitamin B-6 0.16 mg 8%
Folate, total 29.37 µg  
Folic acid 0 µg  
Folate, food 29.37 µg  
Folate, DFE 29.37 µg  
Choline, total 27.86 mg 6%
Betaine 0.1 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 40.37 µg  
Retinol 0 µg  
Carotene, beta 406.04 µg  
Carotene, alpha 58.19 µg  
Cryptoxanthin, beta 101.27 µg  
Vitamin A, IU 4055.6 IU 81%
Lycopene 0.56 µg  
Lutein + zeaxanthin 294.38 µg  
Vitamin E (alpha-tocopherol) 1.39 mg 7%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.24 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.09 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.08 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 6.54 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.28 g 16%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.47 g  
17:0 0 g  
18:0 0.11 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.9 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.04 g  
17:1 0 g  
18:1 undifferentiated 1.85 g  
18:1 c 0.08 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.81 g  
18:2 undifferentiated 0.71 g  
18:3 undifferentiated 0.09 g  
18:3 n-3 c,c,c (ALA) 0.02 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 33.15 mg 11%
Phytosterols 10.94 mg  
Amino Acids
Tryptophan 0.05 g  
Threonine 0.16 g  
Isoleucine 0.2 g  
Leucine 0.42 g  
Lysine 0.33 g  
Methionine 0.07 g  
Cystine 0.05 g  
Phenylalanine 0.25 g  
Tyrosine 0.12 g  
Valine 0.25 g  
Arginine 0.26 g  
Histidine 0.12 g  
Alanine 0.24 g  
Aspartic acid 0.54 g  
Glutamic acid 0.82 g  
Glycine 0.19 g  
Proline 0.34 g  
Serine 0.27 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg