Eating Healthy Blog

Beef and Bean Chili

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

Ingredients

  • beef and bean chili2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes
  • 3 Tbsp vegetable oil
  • 2 C 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 C canned kidney beans*

Directions

  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.
  3. 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.

Nutritional Analysis – 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.

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