Beef and Black Bean Chili
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 320 |
| pro | 24 g |
| total fat | 13 g |
| sat. fat | 6 g |
| carb | 28 g |
| fibre | 8 g |
| chol | 51 mg |
| sodium | 780 mg |
| % RDI: | - |
| calcium | 15% |
| iron | 33% |
| vit A | 58% |
| vit C | 98% |
| folate | 30% |
-
1 lb (500 g) lean ground beef
1 each onion, sweet red pepper, carrot and stalk celery, diced
2 cloves garlic, minced
2 tbsp (25 mL) chili powder
1 tsp (5 mL) each ground cumin and dried oregano
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) diced tomatoes
1 can (19 oz/540 mL) black beans, drained and rinsed
1/2 cup (125 mL) fresh or frozen corn kernels
2 tbsp (25 mL) tomato paste
2 tbsp (25 mL) each chopped fresh coriander and lime juice
1/2 cup (125 mL) shredded cheddar cheese
Preparation:
In Dutch oven, sauté beef over medium-high heat, breaking up with spoon, until no longer pink, about 5 minutes. Drain off fat. Add onion, red pepper, carrot, celery, garlic, chili powder, cumin, oregano, salt and pepper; fry over medium heat, stirring, until vegetables are softened, about 5 minutes.
Stir in tomatoes; bring to boil. Reduce heat and simmer until thick enough to mound on spoon, about 20 minutes. Stir in beans, corn and tomato paste; simmer until bubbling, about 5 minutes. Sir in coriander and lime juice. Sprinkle with cheese.
Stir in tomatoes; bring to boil. Reduce heat and simmer until thick enough to mound on spoon, about 20 minutes. Stir in beans, corn and tomato paste; simmer until bubbling, about 5 minutes. Sir in coriander and lime juice. Sprinkle with cheese.
Source
Canadian Living Magazine: October 2006
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