|
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.
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