Source: Nancy Hughes | Category: Diabetes-Friendly, Entrees, Heart-Smart, Soups & Stews

Deep, Dark and Stout Chili

Heart healthy chili made with dark stout beer!

Deep, Dark and Stout Chili

Ingredients

  • Chili
  • 2 Tbsp canola oil 30 mL
  • 1 1/2 lb/750 g extra lean ground beef (or 1 lb/500 g extra lean ground beef and 15-oz/426 mL can kidney beans, rinsed and drained)
  • 2 cups diced green bell peppers 500 mL
  • 1 cup diced red onion 250 mL
  • 3 cans (14.5 oz/412 mL each) no-salt-added stewed tomatoes
  • 1 bottle (12 oz/341 mL) dark stout beer
  • 3 Tbsp chili powder 45 mL
  • 1 1/2 Tbsp ground cumin 20 mL
  • 1 1/2 Tbsp smoked paprika (optional) 20 mL
  • 1 Tbsp sodium-free beef bouillon granules 15 mL
  • 1 tsp salt 5 mL
  • Toppings :
  • 1/2 cup chopped fresh cilantro leaves 125 mL
  • 1/2 cup finely chopped red onion 125 mL
  • 1 medium lime, cut into 6 wedges

Instructions

  • 1. Heat 1 Tbsp (15 mL) canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
  • 2. Meanwhile, in a sauté pan heat remaining 1 Tbsp (15 mL) canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
  • 3. Serve chili with choice of toppings placed in three small bowls.
  • Cook’s note: Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.

Yield

8 servings

serving size

1 1/3 cups (325 mL) chili

nutritional analysis

Per Serving

Calories240
Total Fat8 g
Saturated Fat1.5 g
Cholesterol45 mg
Carbohydrates18 g
Fiber5 g
Protein20 g
Sodium480 mg