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Beef and Bean Chili Recipe
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.
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:
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
Please feel free to modify these recipes for any dietary needs or special diets.
Recipes || Desserts || Entrees || Salads || Soups || Vegetarian
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