Beef Chili

Name: Beef Chili
Prep time: 5 min
Total time: 5 min
Yield: 8 servings
Cuisine: Southern
Ingredients: 2 tbsp olive oil; 2 pounds lean ground beef (90-93% lean) or lean ground turkey (93% lean); 1 large onion, diced; 6 cloves garlic, minced; 16 oz no-salt-added tomato sauce; 15 oz black beans, thoroughly drained and rinsed; 2 bell peppers, diced; 2 habañero peppers, deseeded and minced; 15 oz beer or low-sodium broth; 4 tbsp chili powder; 2 tsp cumin; 2 tsp paprika; 1.5 tsp oregano; 1 tsp cayenne pepper; 1 tsp garlic powder; 1 tsp onion powder; 0.5 tsp black pepper; 2 tbsp lime juice, freshly squeezed; for garnish reduced-fat cheddar, shredded; for garnish non-fat Greek yogurt (sour cream substitute); for garnish cilantro, chopped

SouthernEntree

November 05, 2018

This is a very spicy, colorful chili that goes great over rice or with bread, made with lean ground beef, no-salt-added ingredients, and extra spices and lime juice for bold flavor. You can substitute lean ground turkey if you prefer.

I like to add beer to the chili, which can add interesting malty notes. If I have it, I specifically try to use a smoked or Rauchbier.

I prefer to make it in a slow cooker, but if you are pressed for time you can make it in a dutch oven or stock pot, and simmer for 30 minutes instead of slow cooking it for 2 hours.

I like to use habañero peppers and deseed them. You can find them in a variety of colors to make the chili visually exciting.

8 servings

5 mins

Ingredients

2 tbsp olive oil
2 pounds lean ground beef (90-93% lean) or lean ground turkey (93% lean)
1 large onion, diced
6 cloves garlic, minced
16 oz no-salt-added tomato sauce
15 oz black beans, thoroughly drained and rinsed
2 bell peppers, diced
2 habañero peppers, deseeded and minced
15 oz beer or low-sodium broth
4 tbsp chili powder
2 tsp cumin
2 tsp paprika
1.5 tsp oregano
1 tsp cayenne pepper
1 tsp garlic powder
1 tsp onion powder
0.5 tsp black pepper
2 tbsp lime juice, freshly squeezed
for garnish reduced-fat cheddar, shredded
for garnish non-fat Greek yogurt (sour cream substitute)
for garnish cilantro, chopped

This recipe can be suitable for diets:

DASH (Low Sodium)

Nutrition Facts

Makes 8 servings

Serving size1.5 cups (about 340g)

Per serving

Calories320

% Daily Value*

Total Fat 12g15%

Saturated Fat 4g20%

Trans Fat 0g

Sodium 180mg8%

Total Carbohydrate 25g9%

Dietary Fiber 7g25%

Total Sugars 5g

Includes 0g Added Sugars

Protein 28g

Vitamin D 0mcg

Calcium 80mg6%

Iron 4mg22%

Potassium 780mg17%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tools I Used

Slow Cooker

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Instructions

Heat the olive oil in the liner of a slow cooker on Sauté mode, or in a large pot over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.
Add the chili powder, cumin, paprika, oregano, cayenne pepper, garlic powder, onion powder, and black pepper to the oil and toast for 30 seconds until fragrant.
Add the lean ground beef and cook until browned, about 5 minutes, breaking it up with a spoon.
Add the onion and cook until softened, about 4 minutes.
Add the no-salt-added tomato sauce and thoroughly rinsed black beans.
Stir in the beer (or low-sodium broth), and bring to a simmer.
Stir in the diced bell peppers and habañero peppers.
If using a slow cooker, cover and cook on low for 2 hours. If using a pot, bring to a boil, then reduce heat, cover, and simmer for at least 1 hour.
Before serving, stir in the fresh lime juice.
Serve hot, topped with reduced-fat shredded cheddar, a dollop of non-fat Greek yogurt (as a healthier substitute for sour cream), and fresh cilantro. Optionally, serve over brown rice or with whole grain cornbread.