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Chili con Carne

3 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».

Preparation : 15 min Cooking : 7 h
390 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

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
1 1/2 cup canned tomatoes, low sodium 380 g
2 tbsp tomato paste 30 mL
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
salt [optional]
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 (370g)

Amount

% Daily Value

Calories

390

Fat

14 g

21 %

Saturated 3.4 g
+ Trans 0.3 g

19 %

Cholesterol

50 mg

Sodium

420 mg

18 %

Carbohydrate

38 g

13 %

Fibre

11 g

43 %

Sugars

12 g

Protein

29 g

Vitamin A

41 %

Vitamin C

67 %

Calcium

8 %

Iron

38 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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

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

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Members' Reviews

3 Reviews (2 with rating only ) 100% would make this recipe again
fifi2284
march 23, 2014 | I would make this recipe again

We put less beans.

Useful 0

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fifi2284
march 23, 2014 | I would make this recipe again

We put less beans.

Useful 0