Beef & Black Bean Chili
This mildly seasoned chili not only has beef, but black beans and corn as well. If you like your chili hot, look for a hot chili powder, or add a fair amount of red pepper sauce.
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 green bell pepper, cut into 3/4-inch pieces
  • 3 cloves garlic, minced
  • 3/4 pound extra-lean ground beef
  • 1 tablespoon plus 1 teaspoon mild chili powder
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon dried oregano
  • 2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes, chopped with their juices
  • 2 tablespoons no-salt-added tomato paste
  • 1/2 teaspoon salt
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1-3/4 cups frozen corn kernels, thawed

1. In Dutch oven, heat oil over medium heat. Add onion, bell pepper, and garlic and saute, stirring frequently, for 7 minutes or until vegetables are tender.

2. Stir in beef, chili powder, cumin, coriander, and oregano and cook 3 minutes, until beef is no longer pink. Stir in tomatoes with their juices, tomato paste, and salt and cook, stirring frequently, for 7 minutes or until chili is thick.

3. Stir in beans and corn and cook 3 minutes, until vegetables are heated through.

Nutritional Information
Per serving: 495 calories, 13g total fat, 3.8g saturated fat, 6.2g monounsaturated fat, 1.3g polyunsaturated fat, 15g dietary fiber, 33g protein, 66g carbohydrate, 31mg cholesterol, 850mg sodium.
Good source of: copper, fiber, folate, iron, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin B12, vitamin C, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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