Chili con Carne

36 Reviews
100% would make this recipe again

Ground beef with beans in a tomato sauce.

Spanish for «chili with meat», this dish is made of diced or ground beef and chili peppers. It originated in Texas, where it is commonly referred to as «a bowl of red». Texans would not add beans to the mixture, but outside the Lone Star State beans are requisite and the dish should then be called «chili con carne with beans».

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Preparation : 15 min Cooking : 7 h
380 calories/serving

Ingredients

1 onions, finely chopped 200 g
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.2 g
1 green peppers, diced 150 g
2 tbsp canola oil 30 mL
400 g ground beef, extra-lean, or lean
1 1/2 cup canned tomatoes (diced) 380 g
2 tbsp tomato paste 35 g
1 pinch salt [optional] 0.2 g
1 tsp ground cumin 3 g
2 tbsp brown sugar 26 g
1/2 cup beef broth 125 mL
3 cups red beans (canned), rinsed and drained 750 mL
ground pepper to taste [optional]
1 tbsp fresh cilantro, chopped [optional] 2 g
1 limes [optional] 70 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat the oil in a pan over medium-high heat. Add the ground meat, then cook, with occasional stirring, until the meat loses its pink colour, 7-8 min. Add the onion and garlic, then sauté until the onion is soft and translucent, about 3 min. Season with a little salt.
  3. Transfer the mixture to the ceramic cooking pot. Add the diced tomatoes, tomato paste, diced bell pepper, beans, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover the slow cooker with the lid and cook 6-8 h at low temperature. Alternatively, cook the chili 4 h at high temperature.
  4. Add pepper to taste just before serving. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

380

Fat

14 g

21 %

Saturated 3.4 g
+ Trans 0.3 g

19 %

Cholesterol

50 mg

Sodium

510 mg

21 %

Carbohydrate

37 g

12 %

Fibre

10 g

41 %

Sugars

12 g

Net Carbs

27 g

Protein

29 g

Vitamin A

41 %

Vitamin C

60 %

Calcium

8 %

Iron

37 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin C, Vitamin E, Zinc
Good source of  :
Copper, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

36 Reviews (36 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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