Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Beef 'n' Bean Chili Recipe

Wednesday, February 13, 2013

{soups-salads-and-salad-dressings} Beef 'n' Bean Chili Recipe

Beef 'n' Bean Chili Recipe

This tangy chili from Linda Charlier of East Cleveland, Ohio, is chock-full of beef, beans and rich tomato flavor. Linda suggests serving it over cooked brown rice, a baked potato or with a crusty loaf of warm bread. "If there are any leftovers, it freezes well and also makes yummy omelets or filling for homemade burritos," she adds.

This recipe is:

Healthy

Diabetic Friendly

    Prep: 20 min.
    Cook: 1-1/4 hours
    Yield: 10 Servings

Ingredients

    1 pound lean ground beef (90% lean)
    1 medium onion, chopped
    1/2 pound boneless beef sirloin steak, cut into 1/2-inch cubes
    1 tablespoon olive oil
    1/2 pound fresh mushrooms, quartered
    1 medium zucchini, shredded
    6 garlic cloves, minced
    2 cans (15 ounces each) tomato sauce
    1 can (28 ounces) crushed tomatoes
    1 can (16 ounces) light red kidney beans, rinsed and drained
    1 can (15 ounces) black beans, rinsed and drained
    2/3 cup water
    2 tablespoons chili powder
    4-1/2 teaspoons dried parsley flakes
    1 tablespoon Italian seasoning
    1 teaspoon ground cumin
    1/2 teaspoon crushed red pepper flakes
    1/2 teaspoon pepper
    1 can (16 ounces) dark red kidney beans, rinsed and drained, divided

Directions

    In a Dutch oven, cook ground beef and onion over medium heat until meat is no longer pink; drain and set aside.
    In the same pan, brown steak in oil on all sides. Add the mushrooms, zucchini and garlic; saute until mushrooms are tender. Drain. Stir in the tomato sauce, crushed tomatoes, light red kidney beans, black beans, water, seasonings and ground beef mixture.
    In a small bowl, mash 1/2 cup dark red kidney beans with a fork. Stir into chili. Add remaining kidney beans. Bring to a boil. Reduce heat; cover and simmer for 40 minutes. Uncover; simmer 20 minutes longer or until slightly thickened and meat is tender. Yield: 10 servings (2-3/4 quarts).

Nutritional Facts 1-1/2 cups equals 290 calories, 6 g fat (2 g saturated fat), 35 mg cholesterol, 766 mg sodium, 35 g carbohydrate, 10 g fiber, 25 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Originally published as Beef 'n' Bean Chili in Light & Tasty February/March 2008, p46