Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Beer, Beans and Beef Chili Recipe

Posted Nov 18 2010 9:50am

beef-bean-chili

Servings: 10; about 1 cup

This Texas-inspired chili recipe is loaded with fiber and nutrients. The spinach blends well and adds more vitamins and minerals. You can make this chili vegetarian by leaving out the beef or substituting tofu crumbles.

Editor's Note: Salsa, canned beans and canned tomatoes can have a lot of added salt. We use dried beans in this recipe, but you can also buy low-sodium canned beans (1 16 oz. can equals about 1 cup dried) to speed up the process.

Ingredients:
1 minced garlic clove
2 cups finely chopped onion
1 tbsp canola oil
4 cups of chopped spinach
1 lb. lean beef stew meat
1 cup dried navy beans
1 cup dried black beans
1 cup dried kidney beans
2 16-oz cans of low-sodium chopped tomatoes
1 16-oz jar of chunky low-sodium salsa (like Newman's Own)
1 tbsp chili powder
1 16-oz bottle of dark beer
Salt and pepper to taste

Instructions:
1. Cover beans with water and soak overnight. Discard water and rinse beans.

2. In a large, heavy pot, sauté onion, garlic and spinach in canola oil over medium heat. When onion is translucent and spinach is wilted, add stew meat and brown.

3. Add beans, tomatoes, salsa and chili powder to pot. Stir, reduce heat, cover and simmer for 45 minutes, stirring occasionally.

4. Add beer, salt and pepper and let simmer for another 15 minutes, stirring occasionally.

Nutrition:
291 calories, 5g total fat, (1 g Sat Fat, 3g monounsaturated fat), 45mg cholesterol, 35g carbohydrate, 101mg calcium, 390mg sodium, 24g protein, 11g fiber, 5mg iron

Post a comment
Write a comment:

Related Searches