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Rachael Ray's 30-Minute Healthy Recipes

Spicy Chili

Want low calorie meals with taste? Try these on your family and watch them gobble them up. They won't even realize how good they are for them.

Spicy Chili All the Way Around

Your family will love these spicy meatballs with pasta. These are two low calorie meals that are packed with flavor that won’t pack on the pounds.

Spicy Meatballs with Chili Sauce


* 1/4 lb 96% lean ground beef
* 2 tablespoons cooked brown rice
* 1/2 tsp dried parsley
* 1/4 tsp Italian seasoning
* 1/4 tsp fennel seeds
* 1/8 tsp garlic powder
* 1/8 tsp red pepper flakes
* 1/8 tsp dried minced onion
* Pinch of salt
* Pinch of black pepper
* 2-1/2 tbsp chili sauce
* 1/8 tsp hot pepper sauce or more to taste


1. Preheat oven to 400F
2. In bowl combine all ingredients
3. Beef, rice, parsley, Italian seasoning, fennel, garlic powder, red pepper flakes,
onion, salt and pepper
4. Mix ingredients together with a fork or your hands and mix well
5. Use a cookie dough scoop or a spoon to form mixture into eight 1” meatballs
6. Place meatballs in single layer on small nonstick baking sheet
7. Bake 7 minutes or until meatballs are just barely pink inside
8. Transfer to medium bowl and set aside
9. In small bowl combine chili sauce with hot-pepper sauce
10. Pour sauce over meatballs
11. Toss to coat with sauce
12. Serve immediately over 2 cups whole-wheat spaghetti
13. Sprinkle with 6 tablespoon grated Parmesan

Add a simple green salad to complete this low calorie meal.

Yield - 1 serving
306 calories per serving

Five Bean Chili


*1 tablespoon extra-virgin olive oil
*2 large onions, chopped
*1 jalapeno chili pepper
*1 large butternut squash peeled seeded and chopped
*4 medium parsnips peeled and chopped
*3-1/2 cups reduced sodium vegetable broth
*5 cans of 5 different beans rinsed and drained
*Use black, kidney, garbanzo, cannelli and pinto ensures richness of flavor
*1 can diced tomatoes with garlic
*1 tablespoon chili powder1 tsp ground cumin
*2 tablespoons chopped fresh cilantro


1. Heat oil in a saucepot over medium-high heat
2. Add onion
3. Cook stirring frequently about 2 minutes
4. Add jalapeno
5. Add squash and parsnips
6. Cook, stirring frequently about 3 minutes
7. Over high heat add broth, beans, tomatoes with juice
8. Add chili powder and cumin
9. Bring mixture to a boil
10. Reduce heat to low
11. Simmer uncovered 20 minutes or until parsnips and squash are tender
12. Stir in cilantro
13. Serve

Yield: 10 servings

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