Chili is a huge part of American culture, and for good reason. There are so many different ways to make it. There's no beating the distinct savory and spicy flavor. If you're on a diet or just looking to eat healthy, we have the perfect chili recipe for you. This beef and bean chili recipe will quickly become a favorite in your family. Let's take a look.
Healthy Beef and Bean Chili Recipe
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.
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:
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
Why Beans Are An Important Part of A Healthy Diet
Beans are one of the main ingredients in any chili recipe, including this one. If you're on a diet, chances are you want to know all about the foods you're eating. We've got all the info you need about beans here, so that you can make informed decisions about your diet.
Beans are a great source of iron, magnesium, and phosphorous. Iron is essential to healthy red blood cells; a lack of iron causes anemia. Magnesium is used by the body for regulating muscle and nerve function, blood pressure, and the manufacture of protein, bone, and DNA. It's a highly essential nutrient with many benefits to the body.
Phosphorous is needed for the growth and repair of all tissues in the body. It's also used by the body to manufacture DNA and RNA, similarly to magnesium. By eating beans, you're ensuring that your body has exactly what it needs to heal itself and to continue manufacturing the DNA that is critical to its function.
Beans may also help keep your heart healthy. Studies have shown that beans can help lower cholesterol levels and reduce inflammation. The high fiber content of beans may aid in weight loss and digestive health. Studies have shown that people who consume a diet high in fiber experience less hunger throughout the day.
The image featured at the top of this post is ©AS Foodstudio/Shutterstock.com.