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Cowboy Beef & Bean Chili

http://www.eatingwell.com/recipes/cowboy_beef_bean_chili.html

From EatingWell:  September/October 2013

Anything but dainty, this healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

6 servings | Active Time: 40 minutes | Total Time: 1 1/2 hours

Ingredients

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
  2. Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5 to 7 minutes.
  3. Add bulgur, Worcestershire sauce, ancho chile powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
  4. Stir in kidney beans, then pour in broth and beer; bring to a boil.
  5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Nutrition

Per serving : 393 Calories; 14 g Fat; 4 g Sat; 8 g Mono; 49 mg Cholesterol; 38 g Carbohydrates; 27 g Protein; 15 g Fiber; 593 mg Sodium; 1044 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 vegetable, 1 lean meat, 2 medium fat meat, 1 1/2 fat

Tips & Notes