Close
Prep Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:8Yield:8 servingsJump to Nutrition Facts
Prep Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:8Yield:8 servings
Prep Time:25 mins
Prep Time:
25 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 ½pounds95% lean ground beef3cupscoarsely chopped carrots, sliced celery, chopped onions and/or chopped sweet peppers4clovesgarlic, minced1tablespooncanola oil2(15 ounce) cansno-salt-added black beans, rinsed and drained2(14.5 ounce) cansno-salt-added diced tomatoes, undrained1(15 ounce) cantomato sauce1cup50%-less-sodium beef broth2tablespoonschili powder1teaspoondried oregano, crushed½teaspoonblack pepper or crushed red pepper1Sliced green onion, chopped onion, snipped fresh parsley, snipped fresh cilantro, chopped tomato and/or plain fat-free Greek yogurt1Chili powder or ground cumin
Cook Mode(Keep screen awake)
Ingredients
1 ½pounds95% lean ground beef
3cupscoarsely chopped carrots, sliced celery, chopped onions and/or chopped sweet peppers
4clovesgarlic, minced
1tablespooncanola oil
2(15 ounce) cansno-salt-added black beans, rinsed and drained
2(14.5 ounce) cansno-salt-added diced tomatoes, undrained
1(15 ounce) cantomato sauce
1cup50%-less-sodium beef broth
2tablespoonschili powder
1teaspoondried oregano, crushed
½teaspoonblack pepper or crushed red pepper
1Sliced green onion, chopped onion, snipped fresh parsley, snipped fresh cilantro, chopped tomato and/or plain fat-free Greek yogurt
1Chili powder or ground cumin
DirectionsIn a 6-quart Dutch oven, cook ground beef, vegetables and garlic in hot oil over medium-high heat until meat is brown and vegetables are tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir beans, the canned tomatoes, the tomato sauce, broth, the 2 tablespoons chili powder, the oregano and black pepper into mixture in Dutch oven.Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally.Ladle chili into bowls. If desired, serve with sliced green onion, additional onion, parsley, cilantro, fresh tomato and/or yogurt. If desired, sprinkle with additional chili powder or ground cumin.TipsVariations:Pork Chili: Prepare Black Bean Chili as directed, except substitute 1 1/2 pounds pork shoulder, trimmed and cut into 3/4-inch pieces, for the ground beef. Use one 8-ounce can no-salt-added tomato sauce instead of the 15-ounce can tomato sauce and add 1 cup barbecue sauce (choose a lower-sodium barbecue sauce). Simmer 1 1/2 hours. Nutrition analysis per serving: 319 calories, 7 g total fat (2 g sat. fat), 51 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 9 g fiber, 18 g total sugar, 23 g protein. 75% Vitamin A, 20% Vitamin C, 12% calcium, 22% iron. Exchanges: 2 1/2 lean protein, 2 vegetables, 1 fat, 1 other carbohydrate, 1 starch.Vegetarian Chili: Prepare Black Bean Chili as directed, except omit the meat and use three 15-ounce cans no-salt-added black, pinto, garbanzo (chickpeas), cannellini (white kidney), and/or red beans in place of the 2 cans black beans. Substitute low-sodium organic vegetable broth (such as Pacific Foods brand) for the beef broth. Add 1 1/2 cups peeled sweet potato chunks with the beans. Nutrition analysis per serving: 209 calories, 2 g total fat (0 g sat. fat), 0 mg cholesterol, 421 mg sodium, 39 g carbohydrate, 12 g fiber, 9 g total sugar, 11 g protein. 147% Vitamin A, 25% Vitamin C, 13% calcium, 20% iron. Exchanges: 2 vegetables, 1 1/2 starch, 1/2 fat, 1/2 lean protein.White Chili: Prepare Black Bean Chili as directed, except substitute uncooked ground turkey breast for the ground beef; substitute cannellini beans (white kidney beans) for the black beans; and omit the tomatoes, tomato sauce, beef broth, and chili powder. Add 4 cups reduced-sodium chicken broth, 1 cup salsa verde (choose a low-sodium brand), and one 4-ounce can diced green chile peppers, undrained. Substitute ground cumin for the oregano. Nutrition analysis per serving: 222 calories, 4 g total fat (1 g sat. fat), 41 mg cholesterol, 609 mg sodium, 20 g 5 g fiber, 4 g total sugar, 28 g protein. 53% Vitamin A, 12% Vitamin C, 6% calcium, 15% iron. Exchanges: 3 lean protein, 1 starch, 1 vegetable.Mexican Chili: Prepare Black Bean Chili as directed, except use 1 1/2 cups fresh poblano chile pepper strips and 1/2 cup chopped onion in place of the 3 cups vegetables. Add 1 teaspoon ground cumin and 2 canned chipotle chile peppers in adodo sauce, finely chopped, with the oregano. Stir in 1/3 cup snipped fresh cilantro and 1/4 cup lime juice before serving. Nutrition analysis per serving: 273 calories, 7 g total fat (2 g sat. fat), 53 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 8 g fiber, 8 g total sugar, 27 g protein. 32% Vitamin A, 139% Vitamin C, 10% calcium, 29% iron. Exchanges: 3 lean protein, 2 vegetables, 1 starch, 1/2 fat.Originally appeared: Diabetic Living Magazine
Directions
In a 6-quart Dutch oven, cook ground beef, vegetables and garlic in hot oil over medium-high heat until meat is brown and vegetables are tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir beans, the canned tomatoes, the tomato sauce, broth, the 2 tablespoons chili powder, the oregano and black pepper into mixture in Dutch oven.Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally.Ladle chili into bowls. If desired, serve with sliced green onion, additional onion, parsley, cilantro, fresh tomato and/or yogurt. If desired, sprinkle with additional chili powder or ground cumin.TipsVariations:Pork Chili: Prepare Black Bean Chili as directed, except substitute 1 1/2 pounds pork shoulder, trimmed and cut into 3/4-inch pieces, for the ground beef. Use one 8-ounce can no-salt-added tomato sauce instead of the 15-ounce can tomato sauce and add 1 cup barbecue sauce (choose a lower-sodium barbecue sauce). Simmer 1 1/2 hours. Nutrition analysis per serving: 319 calories, 7 g total fat (2 g sat. fat), 51 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 9 g fiber, 18 g total sugar, 23 g protein. 75% Vitamin A, 20% Vitamin C, 12% calcium, 22% iron. Exchanges: 2 1/2 lean protein, 2 vegetables, 1 fat, 1 other carbohydrate, 1 starch.Vegetarian Chili: Prepare Black Bean Chili as directed, except omit the meat and use three 15-ounce cans no-salt-added black, pinto, garbanzo (chickpeas), cannellini (white kidney), and/or red beans in place of the 2 cans black beans. Substitute low-sodium organic vegetable broth (such as Pacific Foods brand) for the beef broth. Add 1 1/2 cups peeled sweet potato chunks with the beans. Nutrition analysis per serving: 209 calories, 2 g total fat (0 g sat. fat), 0 mg cholesterol, 421 mg sodium, 39 g carbohydrate, 12 g fiber, 9 g total sugar, 11 g protein. 147% Vitamin A, 25% Vitamin C, 13% calcium, 20% iron. Exchanges: 2 vegetables, 1 1/2 starch, 1/2 fat, 1/2 lean protein.White Chili: Prepare Black Bean Chili as directed, except substitute uncooked ground turkey breast for the ground beef; substitute cannellini beans (white kidney beans) for the black beans; and omit the tomatoes, tomato sauce, beef broth, and chili powder. Add 4 cups reduced-sodium chicken broth, 1 cup salsa verde (choose a low-sodium brand), and one 4-ounce can diced green chile peppers, undrained. Substitute ground cumin for the oregano. Nutrition analysis per serving: 222 calories, 4 g total fat (1 g sat. fat), 41 mg cholesterol, 609 mg sodium, 20 g 5 g fiber, 4 g total sugar, 28 g protein. 53% Vitamin A, 12% Vitamin C, 6% calcium, 15% iron. Exchanges: 3 lean protein, 1 starch, 1 vegetable.Mexican Chili: Prepare Black Bean Chili as directed, except use 1 1/2 cups fresh poblano chile pepper strips and 1/2 cup chopped onion in place of the 3 cups vegetables. Add 1 teaspoon ground cumin and 2 canned chipotle chile peppers in adodo sauce, finely chopped, with the oregano. Stir in 1/3 cup snipped fresh cilantro and 1/4 cup lime juice before serving. Nutrition analysis per serving: 273 calories, 7 g total fat (2 g sat. fat), 53 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 8 g fiber, 8 g total sugar, 27 g protein. 32% Vitamin A, 139% Vitamin C, 10% calcium, 29% iron. Exchanges: 3 lean protein, 2 vegetables, 1 starch, 1/2 fat.
In a 6-quart Dutch oven, cook ground beef, vegetables and garlic in hot oil over medium-high heat until meat is brown and vegetables are tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir beans, the canned tomatoes, the tomato sauce, broth, the 2 tablespoons chili powder, the oregano and black pepper into mixture in Dutch oven.
Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally.
Ladle chili into bowls. If desired, serve with sliced green onion, additional onion, parsley, cilantro, fresh tomato and/or yogurt. If desired, sprinkle with additional chili powder or ground cumin.
Tips
Variations:
Pork Chili: Prepare Black Bean Chili as directed, except substitute 1 1/2 pounds pork shoulder, trimmed and cut into 3/4-inch pieces, for the ground beef. Use one 8-ounce can no-salt-added tomato sauce instead of the 15-ounce can tomato sauce and add 1 cup barbecue sauce (choose a lower-sodium barbecue sauce). Simmer 1 1/2 hours. Nutrition analysis per serving: 319 calories, 7 g total fat (2 g sat. fat), 51 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 9 g fiber, 18 g total sugar, 23 g protein. 75% Vitamin A, 20% Vitamin C, 12% calcium, 22% iron. Exchanges: 2 1/2 lean protein, 2 vegetables, 1 fat, 1 other carbohydrate, 1 starch.
Vegetarian Chili: Prepare Black Bean Chili as directed, except omit the meat and use three 15-ounce cans no-salt-added black, pinto, garbanzo (chickpeas), cannellini (white kidney), and/or red beans in place of the 2 cans black beans. Substitute low-sodium organic vegetable broth (such as Pacific Foods brand) for the beef broth. Add 1 1/2 cups peeled sweet potato chunks with the beans. Nutrition analysis per serving: 209 calories, 2 g total fat (0 g sat. fat), 0 mg cholesterol, 421 mg sodium, 39 g carbohydrate, 12 g fiber, 9 g total sugar, 11 g protein. 147% Vitamin A, 25% Vitamin C, 13% calcium, 20% iron. Exchanges: 2 vegetables, 1 1/2 starch, 1/2 fat, 1/2 lean protein.
White Chili: Prepare Black Bean Chili as directed, except substitute uncooked ground turkey breast for the ground beef; substitute cannellini beans (white kidney beans) for the black beans; and omit the tomatoes, tomato sauce, beef broth, and chili powder. Add 4 cups reduced-sodium chicken broth, 1 cup salsa verde (choose a low-sodium brand), and one 4-ounce can diced green chile peppers, undrained. Substitute ground cumin for the oregano. Nutrition analysis per serving: 222 calories, 4 g total fat (1 g sat. fat), 41 mg cholesterol, 609 mg sodium, 20 g 5 g fiber, 4 g total sugar, 28 g protein. 53% Vitamin A, 12% Vitamin C, 6% calcium, 15% iron. Exchanges: 3 lean protein, 1 starch, 1 vegetable.
Mexican Chili: Prepare Black Bean Chili as directed, except use 1 1/2 cups fresh poblano chile pepper strips and 1/2 cup chopped onion in place of the 3 cups vegetables. Add 1 teaspoon ground cumin and 2 canned chipotle chile peppers in adodo sauce, finely chopped, with the oregano. Stir in 1/3 cup snipped fresh cilantro and 1/4 cup lime juice before serving. Nutrition analysis per serving: 273 calories, 7 g total fat (2 g sat. fat), 53 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 8 g fiber, 8 g total sugar, 27 g protein. 32% Vitamin A, 139% Vitamin C, 10% calcium, 29% iron. Exchanges: 3 lean protein, 2 vegetables, 1 starch, 1/2 fat.
Originally appeared: Diabetic Living Magazine
Rate ItPrint
Nutrition Facts(per serving)267Calories6gFat27gCarbs26gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
