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Beef and Bean Chili

Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services

En Español (Spanish Version)

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

Nutrition Facts

Serving Size	8 oz
Calories	274 *
Total Fat	10 g
Saturated Fat	2 g
Cholesterol	65 mg
Sodium	159 mg

Drain fat from cooked beef to lower the amount of calories and fat.

Servings and Times TOP

Servings

Ingredients and Preparation TOP

Ingredients	Measures
Lean beef stew meat (trimmed of fat), cut in 1 inch cubes	2 pounds
Vegetable oil	3 tablespoons
Water	2 cups
Garlic, minced	2 teaspoons
Onion, finely chopped	1 large
Flour	1 tablespoon
Chili powder	2 teaspoons
Green pepper, chopped	1
Tomatoes, chopped	2 pounds (3 cups)
Oregano	1 tablespoon
Cumin	1 teaspoon
Canned kidney beans *	2 cups

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

Directions
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.

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