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 = 60What's this? |
Chili Con Carne
Servings = 6 | Serving size =about 1 1/2 cups
This recipe can be multiplied by 2, 3.
This healthy chili recipe keeps well for about 4 days in the fridge.
Note: Those who are lactose intolerant will want to leave out the cheese.
Serve with a salad using Citrus Viniagrette or Tomato Chive Dressing.
| 1 lb | flank steak |
| 1 tsp | grapeseed oil |
| 8 ounces | white onion (diced) |
| 12 ounces | poblano chilies (seeded and diced) |
| 1 | jalapeno (seeded and minced) |
| 1 28 ounce can | no salt added diced tomatoes |
| 1/2 cup | beer |
| 1 1/2 tsp | chili powder |
| 1/8 tsp | cayenne pepper |
| 1/2 tsp | salt |
| 1/8 tsp | ground cinnamon |
| 1/8 tsp | ground cumin |
| fresh ground black pepper (to taste) | |
| 2 15 ounce can | no salt added kidney beans (drained and rinsed) |
| 1 cup | water |
| 1/4 ounce | (per serving) reduced-fat cheddar cheese |
Trim any excess fat from the flank steak. Cut into 1 inch cubes and place in a food processor fitted with a steel blade. Process until the consistency of ground beef.
Place the grapeseed oil in a large stock pot over medium high heat. Add the onion and cook, stirring frequently, until the onions begin to soften. Add the poblano and jalapeno peppers and cook for about five minutes.
Add the ground flank steak and cook until the meat has browned.
While the meat is browning place the canned tomatoes in the same food processor and blend until the tomatoes are almost smooth. There should be a texture to the blended tomatoes.
Add the tomatoes, beer, chili powder, cayenne pepper, salt, ground cinnamon, cumin, salt and pepper to the pot and stir. Cook for about 20 minutes and add the kidney beans.
Cook for about thirty minutes over medium until the kidney beans are soft. Add water to the pot to keep the chili a thick consistency.
Serve topped with the cheese.
Nutrition Facts
Serving size: 1 1/4 cups | Servings 6
Calories 321 | Calories from Fat 74
Amount Per Serving (% Daily Value)
Total Fat 8g (13%) | Saturated Fat 3g (15%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 43 mg (14 %) | Sodium 495 mg (21 %)
Total Carbohydrates 29g (10%) | Sugars 5g
Dietary Fiber 8g (33%) | Protein 32g
Vitamin A 12% | Vitamin C 100 % | Calcium 12% | Iron 28%
Vitamin K 17 mcg | Potassium 986 mg | Magnesium 79 mg
"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili."
-Harry James, Author
The refrigerator light goes on...
The ground flank steak will be more expensive than using ground beef. I prefer to know that my ground beef is very lean and in this day and age there are not many hometown butchers that will make fresh, lean ground beef. You can use pretty much any lean cut of beef – top or bottom round that are well trimmed of fat will do nicely.
If you are going to use ground beef that is purchased in the meat section it is best to pre-cook this in a separate pot and then squeeze all of the excess grease out through a strainer. Then add the cooked and defatted beef to the cooking onions and peppers.
