Vegetable cooking spray
9 oz. ground round
1/4 c. chopped onion
1/4 c. chopped green pepper
3 cloves garlic, minced
2 (14 1/2 oz.) cans no-salt-added whole tomatoes, undrained and chopped
1 (8 oz.) can no-salt-added tomato sauce
3/4 c. water
1 tbsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. dried whole oregano
1 (16 oz.) can kidney beans, drained

Place a large skillet over medium heat until hot; coat with cooking spray. Add ground round, onion, green pepper, and garlic; cook until beef is browned, stirring to crumble meat. Drain.

Add tomatoes, tomato sauce, water, chili powder, cumin, salt, and oregano to meat mixture; stir well. Bring mixture to a boil; reduce heat, and simmer, uncovered, 15 minutes, stirring occasionally. Stir in kidney beans.

Ladle 1 cup chili into 6 sealable boiling bags or microwave-safe containers. Remove as much air as possible; seal boiling bags or cover microwave-safe containers with heavy-duty plastic wrap and then with heavy-duty aluminum foil. Freeze.

To heat frozen chili in sealable boiling bag, submerge in boiling water 20 minutes. To heat frozen chili in microwave-safe container, remove foil and vent plastic wrap. Microwave at HIGH for 5 to 6 minutes or until heated, rotating dish a half-turn after 2 1/2 to 3 minutes. Yield: 6 servings.

134 calories, 12.6 grams protein, 3.9 grams fat, 15.1 grams carbohydrate, 21 milligrams cholesterol, 387 milligrams sodium, and 62 milligrams calcium per 1- cup serving.