Healthy Beef and Bean Chili Recipe
Ingredients:
2 lb. lean beef stew meat, trimmed of fat, cut in 1-inch cubes
3 Tablespoons vegetable oil
2 cups water
2 teaspoon garlic, minced
1 large onion, finely chopped
1 Tablespoon flour
2 teaspoons chili powder
1 green pepper, chopped
2 lb. (or 3 cups) tomatoes, chopped
1 Tablespoon oregano
1 teaspoon cumin
2 cups canned kidney beans*
*To cut back on sodium, try using "no-salt-added" canned kidney beans or beans prepared at home without salt.
Directions:
1. Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
2. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes.
3. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 1/2 hour.
Each serving provides:
Calories: 284
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 162 mg
Total fiber: 4 g
Protein: 33 g
Carbohydrates: 16 g
Potassium: 769 mg
