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Veal Chili with corn salsa


Here’s an excellent chili recipe. It’s a healthy comfort food that is as satisfying as it is nutritional ! The crunchy corn salsa adds freshness to the dish. Furthermore, this dish contains several anti-cancer foods such as garlic, onion, tomato, and cumin.

Suggestion : Accompany this meal with 100ml of cooked brown rice. Delicious and nutritious !


Yield : 6 portions

Calories: 251.8 | Carbs: 24.2g | Fat: 9.2g | Protein : 22g



1 lb lean ground veal
1 teaspoon olive oil
1 onion (thinly chopped)
1 red bell pepper (cut into small cubes)
1 Jalapeno pepper (finely chopped)
2 garlic cloves (finely chopped)
3 cups canned diced tomatoes
2 tablespoons tomato paste
2 tablespoons chili powder
1 tablespoon cumin
1 tablespoon paprika
1 teaspoon oregano
1 teaspoon coriander
3 to 4 drops Tabasco sauce
3 to4 drops Worcestershire sauce
1 tablespoon sugar
1 cup water
salt and pepper to taste


Corn salsa:

½ cup corn kernels (fresh, frozen or canned)
¼ cup fresh coriander (coarsely chopped)
½ cup cherry tomatoes (thinly chopped)
1 Jalapeno pepper
juice of 1 lime
1 white onion (thinly chopped)
1 teaspoon olive oil
salt and pepper to taste


Prepare the salsa by simply mixing all ingredients together. Set aside .

Heat oil in a non-stick pan. Choose a large enough pan as all ingredients will be added and will be cooking in this pan. Add onions, Jalapeno pepper, bell pepper and garlic and cook while stirring occasionally for 3 minutes or until onions become soft and translucent. Transfer mixture to a bowl and set aside.

In the same pan, cook ground veal for approximately 5 minutes while stirring occasionally. Cook until the meat loses its pink colour. Return cooked vegetable mixture to the pan containing the meat. Add the diced tomatoes, the tomato paste, and the rest of the ingredients, including the water. Cover and let cook for 1 ½ hours, stirring occasionally and making sure the mixture does not become too dry. Add water if necessary.

When serving, top the chili with corn salsa.

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Veal Chili with corn salsa is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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