BEEF & BEAN CHILI Adding beans to this meat chili helps to lower the fat and cholesterol in each serving. 2 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* Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. 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. Yield: 9 servings--Serving Size: 8 oz Each serving provides: 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.
Posted on: Wed, 10 Jul 2013 06:54:44 +0000
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