Beef and Bean Chili


Here's a lower fat chili that's lost none of its heat.

Yield: 9 servings
Serving size: 8 oz
Each serving provides:
Calories: 284
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


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


Source: Heart Healthy Recipes
Tags: chili
Submitted by samuel on Mon, 19 Jan 2009