Chili Con Carne

This healthier version of chili con carne is a hearty and flavorful dish that’s a great source of lean protein, fiber, and essential nutrients. Enjoy it with a side of whole-grain bread or a simple green salad for a complete meal.

Ingredients

  • 1 tablespoon of olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 lb of lean ground beef
  • 2 tablespoons of tomato paste
  • 1 can (14.5 oz) of diced tomatoes, no salt added
  • 1 can (15 oz) of kidney beans, rinsed and drained
  • 1 can (15 oz) of black beans, rinsed and drained
  • 1 tablespoon of chili powder
  • 1 teaspoon of ground cumin
  • 1 teaspoon of smoked paprika
  • 1/2 teaspoon of cayenne pepper (optional)
  • Salt and pepper to taste
  • 1 cup of low-sodium beef or vegetable broth
  • Fresh cilantro for garnish

Instructions

  1. Prepare the Ingredients: Chop the onion, garlic, and bell peppers.
  2. Cook the Vegetables: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 3-4 minutes. Add the bell peppers and cook for an additional 3 minutes until they start to soften.
  3. Brown the Meat: Increase the heat to medium-high and add the ground beef to the pot. Cook, breaking it up with a spoon, until it is browned and cooked through, about 5-7 minutes. Drain any excess fat if necessary.
  4. Add the Tomato Paste and Spices: Stir in the tomato paste, chili powder, cumin, smoked paprika, cayenne pepper (if using), salt, and pepper. Cook for 1-2 minutes until the spices are fragrant.
  5. Simmer the Chili: Add the diced tomatoes, kidney beans, black beans, and broth. Stir to combine. Bring the mixture to a simmer, then reduce the heat to low and cover. Allow it to simmer for at least 30 minutes, stirring occasionally. For deeper flavor, let it simmer for up to 1 hour.
  6. Garnish and Serve: Taste and adjust seasoning if necessary. Garnish with fresh cilantro before serving.

Nutrition Information (per serving)

The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:

  • Calories: 310
  • Protein: 25g
  • Carbohydrates: 28g
  • Dietary Fiber: 10g
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Cholesterol: 60mg
  • Sodium: 350mg
  • Potassium: 900mg
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