Liz’s Award-Winning Chili

Liz’s Award-Winning Chili

Chili

 

 

 

 

 

 

 

 

 

If you’re wondering who decided that this chili recipe was worthy of an award – it was me!  I gave it an award, because I think it’s that delicious!  I love it, my kids love it and my neighbours and their kids love it.  I think you will too!  Not to mention the fact that it’s loaded with disease-fighting, fibre-rich beans.  Make it on the weekend so that you can let it simmer for at least 3 to 4 hours or more at low heat.  It tastes best this way.  If you prefer a vegetarian version, omit the meat and add an extra can of beans.  The meat, however, provides an excellent source of iron and zinc – two nutrients that most women in particular don’t get enough of.  Enjoy!

Serves 8

Ingredients:

1 Ib (450 g) extra lean ground beef

2 tbsp (30 mL) extra virgin olive oil

2 medium onions, chopped

4 cloves garlic, minced

2 cans (28 fl oz/796 mL) diced tomatoes (no sodium added)

1 can (19 fl oz/540 mL) black beans (drained and rinsed)

1 can (19 fl oz/540 mL) kidney beans (drained and rinsed)

2 tbsp (30 mL) chili powder

1 tbsp (15 mL) Worcestershire sauce

1 tbsp (15 mL) maple syrup

1 tsp (5 mL) cumin

1 tsp (5 mL) oregano leaves

¼ tsp (1 mL) crushed red pepper

½ tsp (2.5 mL) salt (only add salt if using tomatoes with no sodium added)

Directions:

  1.  Cook the ground beef in a large frying pan over medium heat for about 5 to 8 minutes, breaking the meat into small chunks while cooking, until it is no longer pink.  Drain off the fat and set the meat aside.
  2. Add the extra virgin olive oil and chopped onion to a large pot over medium heat.  Sauté the onion until it is soft and translucent, about 5 minutes.  Add the minced garlic and sauté for about 1 minute more.
  3. Add the cooked meat, diced tomatoes, black beans, kidney beans, maple syrup, chili powder, Worcestershire sauce, cumin, oregano leaves and crushed red pepper.  Only add the salt if you used canned tomatoes that contain no added salt.
  4. Bring to a boil.  Reduce the heat and simmer at a very low heat, uncovered, for at least 3 to 4 hours or more, until nicely thickened.  Stir it regularly while it cooks.
  5. Serve with some freshly grated parmesan cheese or old cheddar cheese on top.  Put leftovers in the fridge and enjoy heated up all week long.

Nutrition Per Serving (each serving is about 1 ½ cups):  362 calories, 9 g fat, 2.5 g saturated fat, 42 g carbohydrates, 9 g fibre, 28 g protein, 490 mg sodium.

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