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Beef Chili

Beef Chili Recipe

Warm up a winter night with this easy beef chili recipe. It's made in one big pot and feeds a gang. It's low calorie but full of flavor.

Yield:

16 servings

Portion:

3/4 cup

IMPORTANT PORTION SIZE INFORMATION

Post weight loss surgery patients must carefully measure ingredients and portion size. Consult with your physician for your individual portion size guidelines. Freeze leftovers in single-serving portions for future meals.

This recipe is appropriate for many meal plans for weight loss surgery patients medically approved to eat solid food. To determine if this recipe is safe for you, consult your physician.

Ingredients:

  • 2 lbs 95% fat free ground chuck
  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 3 jalapeño peppers, seeded and chopped, optional
  • 4 Tbsp minced garlic
  • 2 cans (15 oz each) no-salt-added kidney beans
  • 2 cans (14 1/2 oz each) diced tomatoes
  • 1 can (28 oz) tomato purée
  • 1 can (28 oz) crushed tomatoes
  • 1 Tbsp Worcestershire sauce
  • 3 Tbsp dark brown sugar
  • 3 Tbsp chili powder
  • 1 tsp cayenne pepper, optional
  • 1/3 cup ketchup
  • 1 cup water

Directions:

  1. In a large stockpot over medium-high heat, cook beef until browned. Drain beef and transfer to a bowl. Set aside.
  2. In the same pot, heat the oil over medium-high heat until hot. Add onion, jalapeños and garlic and sauté until onion is softened, about 4 minutes.
  3. Add reserved beef and remaining ingredients and reduce heat to medium-low. Cook for 1 hour, stirring occasionally.

Nutritional Information:

  • Calories: 181
  • Fat: 5g
  • Saturated Fat: 2g
  • Cholesterol: 43mg
  • Sodium: 472mg
  • Carbohydrates: 18g
  • Fiber: 4g
  • Protein: 18g

Review Date: April 17, 2012
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, eCooking Editor, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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Copyright © 2012 Baldwin Publishing. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing is strictly prohibited.

No information provided by Baldwin Publishing in any article or in any Health eCooking® video, recipe, article &/or other Health eCooking® product or service is a substitute for medical advice or treatment for any medical condition. Consult your doctor to be sure this recipe is safe for you. Use or viewing of any Baldwin Publishing article or any Health eCooking® video, recipe, article &/or other Health eCooking® product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above. Health eCooking® recipes are created by registered dietitians for people medically approved by their doctor to eat solid foods following weight loss surgery. At least 30% of the calories in these recipes come from protein. Ask your doctor if these ingredients are safe for you and avoid any foods that make you feel sick.

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