Easy Beef Chili

Easy Beef Chili

 

Easy Beef Chili
 
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Nutrition Information
  • Serves: 8 servings
  • Serving size: 1 cup
  • Calories: 290
  • Fat: 8 g
  • Saturated fat: 2.3 g
  • Carbohydrates: 34 g
  • Fiber: 9 g
  • Protein: 22 g
  • Cholesterol: 35 mg
Prep time: 
Cook time: 
Total time: 
Copyright Toby Amidor, Create-Your-Plate Diabetes Cookbook, American Diabetes Association, 2020. Photo courtesy of Mittera. All rights reserved.
Ingredients
  • 2 tablespoons olive or canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 jalapeño, seeds removed
  • 1 pound lean ground beef (at least 92% lean)
  • 1 (15.5-ounce) can low-sodium kidney beans, drained and rinsed
  • 1 (15-ounce) can low-sodium cannellini or great northern beans, drained and rinsed
  • 1 (15.5-ounce) can low-sodium black beans, drained and rinsed
  • 1 (14.5-ounce) can no-added-salt fire-roasted diced tomatoes
  • 1 (6-ounce) can low-sodium tomato paste
  • 1 cup low-sodium beef broth
  • 2 tablespoons chili powder
  • 2 teaspoons ground oregano
  • 1 teaspoon ground cumin
  • ½ teaspoon stevia brown sugar blend (such as Truvia) or 1 teaspoon granulated sugar
  • ¼ teaspoon salt
  • ¼ teaspoon cayenne pepper
Instructions
  1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.
  2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.
  3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.
  4. Remove the chili from the heat and allow to cool for 10 minutes before serving.
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