Monday, September 28, 2009

Black Bean Chili con Carne

This is a hearty and delicious meal prepared in one pot and although I personally do not own a slow cooker, I am certain it can also be made in one. I am taking ordinary chili to a new level with this recipe by changing up the ingredients from the expected to the unexpected. It is healthful, satisfying and surprising. I am talking about Black Bean Chili con Carne. Round this dish out to make a complete meal by serving it with low carb tortilla chips (recipe above) or about 2/3 cup rice and a small side salad depending on what, if any, optional toppings you choose. I hope you enjoy it.
Black Bean Chili con Carne
1 lb. beef top round, cut into 1"cubes
2 large onions, diced
8 garlic cloves, minced
3 jalapeno peppers, diced (remove ribs and seeds for less heat)
2 dried ancho chili peppers, hydrated in hot water, seeded and diced
1 Tbsp. cumin
2 Tbsp. chili powder
2 cups dried black beans, soaked according to package directions, drained
1 lime, juiced
1/2 cup red wine vinegar
2 cups reduced sodium beef stock (have extra on hand if needed)
1/4 cup fresh cilantro, chopped
black pepper to taste
olive oil spray
Optional Toppings
diced tomato
diced onions
diced scallions or green onions
low fat sour cream
red wine vinegar
fresh lime wedges
Preheat a large, heavy bottom pot on medium high heat and coat with olive oil spray. Saute the beef, onions, garlic, jalapeno peppers and ancho chilies. Season with the cumin, chili powder and black pepper. Stir to coat and blend. Add the black beans, lime juice and red wine vinegar. Continue to cook for a few minutes to reduce liquids slightly. Add the beef stock to cover mixture and reduce the heat. Cover and simmer for about two hours or until the beans are tender, stirring occasionally and adjusting the seasoning periodically to taste as needed. Stir in chopped cilantro just prior to serving. Serve with optional toppings as desired. Makes eight hearty servings.
Nutrition Information
8 Servings
Amount Per Serving
Calories 168.3
Total Fat 2.9 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.9 g
Cholesterol 32.3 mg
Sodium 186.0 mg
Potassium 648.0 mg
Total Carbohydrate 17.5 g
Dietary Fiber 5.6 g
Sugars 0.3 g
Protein 18.6 g
One serving = 3 protein exchanges and 1 carbohydrate exchange.

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