Recipe of the Month: December 2003

BEEF & BEAN CHILI

Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.

2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes
3 Tbsp vegetable oil
2 C water
2 tsp minced garlic
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb tomatoes, chopped (3 C)
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans*

Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield: 9 servings--Serving Size: 8 oz

Each serving provides:

Calories: 274
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 159 mg*

* To cut back on sodium, try using ""no salt added"" canned kidney beans, or use beans prepared at home without salt.
Source: National Heart, Lung and Blood Institute

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