Beef and Bean Chili

Beef and Bean Chili

Chili can be an easy and healthy option—this hearty recipe has just the right

balance of flavors!

CAL/SERV :

274

PREP TIME :

10 MINS

YIELDS :

9 SERVINGS

COOK TIME:

2 HOURS

INGREDIENTS
  • 2 lb lean beef stew meat (trimmed of fat), cut into 1-inch cubes
  • 3 Tbsp vegetable oil, divided
  • 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 (about 3 C)
  • 1 Tbsp oregano
  • 1 tsp cumin
  • 2 C canned kidney beans (use no-salt-added to reduce sodium)

INSTRUCTIONS
  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 a second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook 2 minutes.
  3. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients, and simmer for ½ hour.

Nutrition (per serving):

Calories 274, Total fat 10 g, Saturated fat 2 g, Cholesterol 65 mg, Sodium 159 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute