Chili con Carne

Chili con Carne

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».

4 servings
Preparation 20 min
Cooking 1 h 40 min

390 calories per serving 


Ingredients

1 onions, finely chopped   200 g
2 cloves garlic, minced    
1/2 dried chili peppers, minced   0.4 g
1 green peppers, diced   150 g
2 tbsp canola oil   30 mL
400 g ground beef, extra-lean, or lean    
1 2/3 cup canned tomatoes, low sodium   400 g
2 tbsp tomato paste   30 mL
  ground pepper to taste    
1 tsp ground cumin   3 g
2 tbsp brown sugar   26 g
1/2 cup beef broth   125 mL
2 tbsp water, if necessary   30 mL
3 cups red beans (canned)   750 mL
1 pinch salt [optional]   0.1 g
1 tbsp fresh cilantro, chopped [optional]   2 g
1 limes [optional]   70 g

Before you start

Please note that this recipe uses canned beans. For dried beans, please see the corresponding recipe.

Method

  1. Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside. Pour the remaining oil into the same pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
  3. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  4. Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

14 g

21 %

Saturated 3.5 g
+ Trans 0.3 g

19 %

Cholesterol

55 mg

Sodium

420 mg

18 %

Carbohydrate

39 g

13 %

Fibre

11 g

43 %

Sugars

12 g

Protein

29 g

Vitamin A

45 %

Vitamin C

70 %

Calcium

8 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Beef | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | American

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