Beef Chili Five Ways
Recipe Ingredients
- 1 pound Ground Beef (93% lean or leaner)
- 1 can (15-1/2 ounces) black beans, rinsed and drained
- 1 can (14 to 14-1/2-ounce) reduced-sodium or regular beef broth
- 1 can (14-1/2 ounces) diced tomatoes with green chiles
- 2 tablespoons chili powder
- Shredded Cheddar cheese, chopped fresh cilantro, minced green onion (optional)
Method
- Heat large nonstick skillet over medium heat until hot.
- Add Ground Beef; cook for 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
- Stir in beans, broth, tomatoes and chili powder; bring to a boil. Reduce heat; cover and simmer for 20 minutes to develop flavors, stirring occasionally.
- Garnish with Toppings, as desired.
Yield: 4 servings
Variations
Moroccan: Prepare recipe as directed above, adding 1/4 teaspoon pumpkin pie spice and 1/4 cup chopped pitted dates or golden raisins with ingredients in step 2. Serve over hot cooked couscous. Garnish with toasted sliced almonds, chopped fresh mint and Greek yogurt, as desired.
Mexican: Prepare recipe as directed above, adding 1 tablespoon cocoa powder with ingredients in step 2. Garnish with chopped fresh cilantro, pepitas (pumpkin seeds) and corn tortilla chips, as desired. Serve with corn tortillas.
Italian: Prepare recipe as directed above, adding 1-1/2 teaspoons fennel seed with ingredients in step 2. Before removing from heat, stir in 3 cups fresh baby spinach. Cover; turn off heat and let stand 3 to 5 minutes or until spinach is just wilted. Serve over hot cooked orecchiette or cavatappi, if desired. Garnish with grated Parmesan cheese and pine nuts, as desired.
Cincinnati: Prepare recipe as directed above, adding 3 tablespoons white vinegar and 1 teaspoon ground cinnamon with ingredients in step 2. Serve over hot cooked elbow macaroni. Garnish with chopped white onion, sour cream and shredded Cheddar cheese, as desired.
Nutrition information per serving: 295 calories; 9 g fat (3 g saturated fat; 3 g monounsaturated fat); 87 mg cholesterol; 1183 mg sodium; 23 g carbohydrate; 8.2 g fiber; 34 g protein; 6.7 mg niacin; 0.5 mg vitamin B6; 2.8 mcg vitamin B12; 5.3 mg iron; 21.7 mcg selenium; 6.6 mg zinc; 96.7 mg choline
Nutrition information per serving, Moroccan version: 286 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 78 mg cholesterol; 524 mg sodium; 24 g carbohydrate; 6.4 g fiber; 30 g protein; 6.6 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 4.8 mg iron; 18.9 mcg selenium; 6.1 mg zinc; 81.4 mg choline
Nutrition information per serving, Mexican version: 262 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 78 mg cholesterol; 525 mg sodium; 18 g carbohydrate; 6.5 g fiber; 30 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 5.1 mg iron; 19.2 mcg selenium; 6.3 mg zinc; 81.7 mg choline
Nutrition information per serving, Italian version: 255 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 78 mg cholesterol; 488 mg sodium; 16.5 g carbohydrate; 5.4 g fiber; 30 g protein; 6.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 4.7 mg iron; 18.0 mcg selenium; 6.0 mg zinc; 78.7 mg choline
Nutrition information per serving, Cincinnati version: 246 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 78 mg cholesterol; 458 mg sodium; 15 g carbohydrate; 4.6 g fiber; 29 g protein; 6.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 4.1 mg iron; 18.1 mcg selenium; 5.9 mg zinc; 78.7 mg choline
Reprinted with permission from the Texas Beef Council.