16 Feb Easy Beef Chili
Easy Beef Chili
By: Toby Amidor
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
- 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.
- Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.
- 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.
- Remove the chili from the heat and allow to cool for 10 minutes before serving.
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