Make canned chili healthier, heartier

Nothing warms you up on a chilly day quite like a steaming bowl of chili.

But if you don't have the time or inclination to chop up the veggies and wait for everything to simmer into a flavorful one-pot meal of comfort, that's where prepared chili comes in. Just pop open the can — most are canned or in a pouch, but refrigerated and frozen products are available — heat the chili and you're ready for a quick, satisfying meal.

Whether your tastes lean toward the classic “con carne” (with beef), bean-filled, beanless or vegetarian, there's a store-bought chili out there for everyone — several, to be more precise.

Prepared chili gives you a choice when it comes to meat varieties (beef, pork, chicken or turkey), spiciness and special flavor additions (black bean, red bean or chipotle), too.

But how does store-bought chili stack up nutritionally? As with many prepared and processed foods, some chili products can be filled with sodium and saturated fat. However, they can be good sources of fiber and protein, both of which can help satisfy you and keep you feeling full.

Check out these tips to let you warm up with chili more healthfully.

Go for the beans. An alternative to meat-based chili is chili beans. They're beans flavored with cumin, garlic and more, making a great source of plant-based protein and fiber.

Balance out your meal. Round out your chili meal with a veggie-rich salad and whole grains, such as whole grain crackers, corn bread, whole wheat pasta or brown rice.

Cut the sodium. High sodium levels are a concern with many supermarket chilis. If your favorite brand is on the high side, cut the sodium by stretching the roughly two servings per package to three or four. To do so, simply add corn, beans, chopped vegetables or diced tomatoes to increase the amount of servings you get from the can — thus slashing the salt per serving. And if you do choose canned chili, use low-sodium varieties or drain and rinse well before using.

Registered dietician Heidi McIndoo writes for Environmental Nutrition, the independent newsletter by nutrition experts.

All-American Chili

If you prefer to do it yourself, try this recipe from CookingLight.com.

6 ounces hot turkey Italian sausage

2 cups chopped onion

1 cup chopped sweet green bell pepper

8 cloves garlic, minced

1 pound ground sirloin

1 jalapeno pepper, chopped

2 tablespoons chili powder

2 tablespoons brown sugar

1 tablespoon ground cumin

3 tablespoons tomato paste

1 teaspoon dried oregano

¹⁄₂ teaspoon freshly ground black pepper

¹⁄₄ teaspoon salt

2 bay leaves

1 ¹⁄₄ cups merlot or other fruity red wine

2 cans (28 ounces each) no-salt-added whole tomatoes, undrained and coarsely chopped

2 cans (15 ounces each) no-salt-added kidney beans, drained

¹⁄₂ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion and the next 4 ingredients (green pepper through jalapeno) to pan; cook for 8 minutes or until sausage and beef are browned, stirring to crumble.

Add chili powder and the next 7 ingredients (brown sugar through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes and kidney beans; bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally.

Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.

Note: Like most chilis, this version tastes even better the next day.

Makes 8 servings (serving size: 1 ¹⁄₄ cups chili and 1 tablespoon cheese).

Nutrition per serving:

286 calories, 8 grams fat (2 g saturated), 48 milli‑ grams cholesterol, 22 grams protein, 29 grams carbohydrates, 7 grams dietary fiber, 460 milligrams sodium