Beef and Bean Chili
Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services
Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.
|Serving Size||8 oz|
|Total Fat||10 g|
|Saturated Fat||2 g|
Drain fat from cooked beef to lower the amount of calories and fat.
Ingredients and Preparation TOP
|Lean beef stew meat (trimmed of fat), cut in 1 inch cubes||2 pounds|
|Vegetable oil||3 tablespoons|
|Garlic, minced||2 teaspoons|
|Onion, finely chopped||1 large|
|Chili powder||2 teaspoons|
|Green pepper, chopped||1|
|Tomatoes, chopped||2 pounds (3 cups)|
Canned kidney beans
To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.
- Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
- 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.