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Chili Casserole With Polenta

Preparation Time: 30 Minutes

Cooking Time: 2 Hours and 15 Minutes

Makes: 6 Servings

In keeping with nutritional guidelines, this chili has a healthful proportion of vegetables to meat, yet it's every bit as satisfying and flavorsome as traditional chili con carne. Chili may be frozen in individual portions for reheating in the microwave. Transfer thawed chili to bowl and top with polenta wedge. Microwave at Medium-High (70%) power for 2 minutes, then at High for 2 minutes or until heated through.

lean beef 500 g 1 lb
all-purpose flour 25 mL 2 tbsp
Salt and pepper

vegetable oil 20 mL 4 tsp
coarsely chopped Ontario Onion 500 mL 2 cups
2 cloves garlic, minced

1 small sweet red pepper, seeded and chopped

finely diced Ontario Carrots 250 mL 1 cup
coarsely chopped Ontario Cabbage 250 mL 1 cup
chili powder 25 mL 2 tbsp
dried oregano 5 mL 1 tsp
cinnamon and red pepper flakes 1 ml 1/4 tsp
1 can Canada Choice Whole Tomatoes 796 mL 28 oz
1 can Canada Fancy Red Kidney Beans, drained 398 mL 14 oz
Polenta:
water 750 mL 3 cups
cornmeal 175 mL 3/4 cup
butter 15 mL 1 tbsp
salt 2 mL 1/2 tsp

  1. Trim away any fat and cut beef into 1-inch (2.5 cm) pieces. In shallow dish, season flour with salt and pepper. Add beef and toss until flour is taken up; set aside.
  2. In large nonstick skillet, heat 1 tbsp (15 mL) of the oil over medium heat; cook onions, garlic and red pepper, stirring, until onions are translucent. Add carrots and cabbage; cook, stirring, for 2 minutes. Transfer to 10-cup (2.5 L) casserole dish; stir in chili powder, oregano, cinnamon and red pepper flakes. Set aside.
  3. Heat remaining oil in skillet over medium-high heat; cook meat, in batches, turning to brown on all sides. Add to casserole. Break up tomatoes; stir into casserole. Cover and bake in 325°F (160°C) oven for 1½ hours or until meat is tender, stirring twice during cooking. Taste and season with salt if required and pepper. Stir in beans. (Recipe can be prepared to this point, cooled, covered and refrigerated for up to 2 days or frozen. Thaw overnight in refrigerator before continuing and increase final cooking time by 10 minutes.)
  4. Cut Polenta into wedges; arrange on top of chili. Bake for 20 to 25 minutes or until Polenta is lightly golden on top.

    Polenta:

  5. In small saucepan, combine water, cornmeal, butter and salt; let stand for 10 minutes. Bring to boil, stirring constantly; reduce heat to medium-low and cook, stirring frequently, for 12 to 15 minutes or until spoon drawn through mixture leaves a line. Pour into nonstick 8-inch (1.2 L) round cake pan. Let cool and refrigerate for at least 30 minutes, or when completely cold, cover and refrigerate for up to 2 days.

    NOTE: Microwave recipes tested in a 700-watt microwave oven. Power level terminology in microwave ovens varies; check your owner's manual and use whichever word or number gives you the same percentages as in the recipe (High is always 100%). If your oven differs, cooking times may vary.

© – Source: Foodland Ontario, 2009.

Nutritional Information:

Protein: 31.0 grams Fat: 10.5 grams Carbohydrates: 39.5 grams Calories: 377

Copyright © Dietitians of Canada 2016. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.