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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

BEEF & BEAN CHILI
Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.

2 lb
3 Tbsp
2 C
2 tsp
1 large
1 Tbsp
2 tsp
1
2 lb
1 Tbsp
1 tsp
2 C 		lean beef stew meat (trimmed of fat), cut in 1-inch cubes
vegetable oil
water
minced garlic
onion, finely chopped
flour
chili powder
green pepper, chopped
tomatoes, chopped (3 C)
oregano
cumin
canned kidney beans*

 

 

  1. Brown meat in a 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 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

Each serving provides:

Calories: 274
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 159 mg*

* To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.


 

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