Beef and Bean Chili

Here’s a lower fat chili that’s lost none of its heat.

Ingredients

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

*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at
home without salt

Preparation

1. Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat
is tender.

2. 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.

3. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture.
Simmer for 1/2 hour.

Yield: 9 servings
Serving size: 8 oz

Each serving provides:

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