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Beef & Bean Chili
Adding beans to this meat chili helps to lower the fat and cholesterol in
each serving.
Ingredients:
- 2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 cups water
- 2 tsp minced garlic
- 1 large onion, finely chopped
- 1 Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb tomatoes, chopped (3 C)
- 1 Tbsp oregano
- 1 tsp cumin
- 2 cups canned kidney beans*
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.
Yield: 9 servings--Serving Size: 8 oz
Nutrition at a glance
Each Serving
Provides: |
amount per serving |
| 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. |
Source: NHLBI. Stay Young at Heart - Cooking the Heart-Healthy Way
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