Spicy beef and three-bean chili - WICU12 HD WSEE Erie, PA News, Sports, Weather and Events

Spicy beef and three-bean chili

If you prefer a milder chili, start with half the spices, and increase to desired hotness. © Wikipedia If you prefer a milder chili, start with half the spices, and increase to desired hotness. © Wikipedia


 

Perfect for tailgate parties, this hot and spicy chili is packed with protein, fiber and disease-fighting antioxidants from all the beans, tomatoes, onions and garlic. Keep it lean and heart-healthy by using ground beef with no more than 10 percent fat content; check package labels in the supermarket.

If you prefer a milder chili, start with half the spices, and increase to desired hotness. Chili is a great leftover meal. Simply reheat until hot (at least 165 F).

Makes about 16 cups (10 servings, 1 2/3 cups each)

Ingredients

1 tablespoon canola oil
2 1/2 cups chopped onions
2 tablespoons minced garlic
1 pound very lean ground beef (10 percent or less fat content)
1 can (15 ounces) dark kidney beans, drain and rinsed
1 can (15 ounces) pinto beans, drain and rinsed
1 can (15 ounces) red beans, drained and rinsed
2 cans (15 ounces) diced tomatoes
3 cans (15 ounces) tomato sauce
1/4 cup firmly packed brown sugar
1/2 teaspoon salt
1 teaspoon black pepper
1 teaspoon crushed red pepper
1 tablespoon ground cumin
2 tablespoons chili powder
8 drops hot red pepper sauce

Directions

1. Heat oil in large 5-quart pot over medium-high heat.

2. Add onions, garlic and ground beef. Cook until beef is crumbled and cooked thoroughly; drain.

3. Add beans to onion-meat mixture, along with other ingredients. Stir well.

4. Bring to a boil; reduce heat to low. Cover and simmer for 45 minutes, stirring occasionally.

Nutrition information (per serving)

Calories: 290
Protein: 22g (30%)
Carbohydrate: 42g (58%)
Fat: 4g (12%)
Saturated Fat: 1g (3%)
Cholesterol: 22mg
Sodium: 1150mg
Calcium: 104mg
Iron: 5mg
Vitamin A: 1250 IU
Vitamin C: 20mg
Fiber: 11g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by WorldNow
3514 State St. Erie, PA 16508
Newsroom: (814)454-8812
Toll Free: 1(800)454-8812
Business offices: (814)454-5201
WICU FCC Filing
WSEE FCC Filing
Share:
Share Stories
Submit your stories to our site!
Share Photos
Share your photos in our community galleries
Mobile:
Mobile Site
Be sure to stay constantly updated with the power of WICU12 and WSEE at your fingertips
Free Android App
Free iPhone App
Free iPad App
Storm Tracker App
Droid
iPhone
iPad
All content © Copyright 2000 - 2014 WorldNow and WICU. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service.
                   WICU/WSEE - 3514 State Street Erie, PA 16508 - (814) 454-5201 - info@wicu12.com