Beef & Bean Chili
- Number of Servings: 1
Ingredients
2 lb. lean beef stew meat (trimmed of fat), cut in 1-inch cubes
3 tablespoons olive oil
2 cups water
2 teaspoons minced garlic
1 large onion, finely chopped
1 tablespoon whole grain flour
2 teaspoons chili powder
1 green pepper, chopped
2 lb. tomatoes, chopped (3 C)
1 tablespoon oregano
1 teaspoon cumin
2 cups canned kidney beans
1. Brown meat in a large skillet with half of the olive oil. Add water. Simmer covered for 1 hour until meat is tender.
2. Heat remaining oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield: 9 servings--Serving Size: 8 oz
2. Heat remaining oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield: 9 servings--Serving Size: 8 oz
Nutritional Info Amount Per Serving
- Calories: 284.6
- Total Fat: 15.1 g
- Cholesterol: 53.8 mg
- Sodium: 247.7 mg
- Total Carbs: 17.2 g
- Dietary Fiber: 5.0 g
- Protein: 19.9 g
Member Reviews
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JULIEAYERS
Healthier: switch from beef to ground turkey, reduce the oil from 3 T to 1 T, add chopped celery, carrots and bell peppers (as much as you want) and add chopped jalapenos or chipotle peppers. Adding spice causes you to eat slower and eat less plus increases your thirst level (water is best!) - 6/16/08