LDL lowering cholesterol diet

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diet recipeBeef

Beef and 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*
 

  1. Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
  2. 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.

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Source: NHLBI - LDL lowering cholesterol diet