Know The Signs

Beef and Bean Chili

Ingredients:

  • 2 pounds lean beef stew meat, trimmed of fat, cut in 1-inch cubes
  • 3 tablespoons vegetable oil
  • 2 cups water
  • 2 teaspoons garlic, minced
  • 1 large onion, finely chopped
  • 1 tablespoon flour
  • 2 teaspoons chili powder
  • 1 green pepper, chopped
  • 2 pounds (or 3 cups) tomatoes, chopped
  • 1 tablespoon oregano
  • 1 teaspoon cumin
  • 2 cups canned kidney beans*

*To cut back on sodium, try using “no salt added” canned kidney beans or beans prepared at home with no salt.

Instructions:

  • Brown meat in 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 for 2 minutes.
  • Add garlic-onion-flour mixture to cooked meat, then add remaining ingredients to meat mixture. Simmer for ½ hour.

Nutrition:

Yield: 9 servings
Serving size: 8 ounces

Each serving provides:

  • Calories: 284
  • Total fat: 10 grams
  • Saturated fat: 2 grams
  • Cholesterol: 76 milligrams
  • Sodium: 162 milligrams
  • Total fiber: 4 grams
  • Protein: 33 grams
  • Carbohydrates: 16 grams
  • Potassium: 769 milligrams