Beef and Bean Chili
Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.
||lean beef stew meat (trimmed of fat), cut in 1-inch cubes|
||onion, finely chopped|
||green pepper, chopped|
||tomatoes, chopped (3 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:
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.
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|Source: NHLBI - LDL lowering cholesterol diet|