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 15 min
Cooking 7 h

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 1/2 cup canned tomatoes (diced)   380 g
2 tbsp tomato paste   30 mL
1 pinch salt [optional]   0.1 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    
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

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

510 mg

21 %

Carbohydrate

38 g

13 %

Fibre

11 g

43 %

Sugars

12 g

Protein

29 g

Vitamin A

40 %

Vitamin C

70 %

Calcium

8 %

Iron

35 %

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 | Slow Cook | American

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