Black Bean Chili

Black Bean Chili

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From: Diabetic Living Magazine

This filling black bean chili recipe is loaded with protein and ready in just 45 minutes. We've provided several variations for this recipe to suit your flavor and dietary preferences.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1½ pounds 95% lean ground beef
  • 3 cups coarsely chopped carrots, sliced celery, chopped onions and/or chopped sweet peppers
  • 4 cloves garlic, minced
  • 1 tablespoon canola oil
  • 2 (15 ounce) cans no-salt-added black beans, rinsed and drained
  • 2 (14.5 ounce) cans no-salt-added diced tomatoes, undrained
  • 1 (15 ounce) can tomato sauce
  • 1 cup 50%-less-sodium beef broth
  • 2 tablespoons chili powder
  • 1 teaspoon dried oregano, crushed
  • ½ teaspoon black pepper or crushed red pepper
  • Sliced green onion, chopped onion, snipped fresh parsley, snipped fresh cilantro, chopped tomato and/or plain fat-free Greek yogurt (optional)
  • Chili powder or ground cumin (optional)

Preparation

  • Prep

  • Ready In

  1. In a 6-quart Dutch oven, cook ground beef, vegetables and garlic in hot oil over medium-high heat until meat is brown and vegetables are tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir beans, the canned tomatoes, the tomato sauce, broth, the 2 tablespoons chili powder, the oregano and black pepper into mixture in Dutch oven.
  2. Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally.
  3. Ladle chili into bowls. If desired, serve with sliced green onion, additional onion, parsley, cilantro, fresh tomato and/or yogurt. If desired, sprinkle with additional chili powder or ground cumin.
  • Variations:
  • Pork Chili: Prepare Black Bean Chili as directed, except substitute 1½ pounds pork shoulder, trimmed and cut into ¾-inch pieces, for the ground beef. Use one 8-ounce can no-salt-added tomato sauce instead of the 15-ounce can tomato sauce and add 1 cup barbecue sauce (choose a lower-sodium barbecue sauce). Simmer 1½ hours. Nutrition analysis per serving: 319 calories, 7 g total fat (2 g sat. fat), 51 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 9 g fiber, 18 g total sugar, 23 g protein. 75% Vitamin A, 20% Vitamin C, 12% calcium, 22% iron. Exchanges: 2½ lean protein, 2 vegetables, 1 fat, 1 other carbohydrate, 1 starch.
  • Vegetarian Chili: Prepare Black Bean Chili as directed, except omit the meat and use three 15-ounce cans no-salt-added black, pinto, garbanzo (chickpeas), cannellini (white kidney), and/or red beans in place of the 2 cans black beans. Substitute low-sodium organic vegetable broth (such as Pacific Foods brand) for the beef broth. Add 1½ cups peeled sweet potato chunks with the beans. Nutrition analysis per serving: 209 calories, 2 g total fat (0 g sat. fat), 0 mg cholesterol, 421 mg sodium, 39 g carbohydrate, 12 g fiber, 9 g total sugar, 11 g protein. 147% Vitamin A, 25% Vitamin C, 13% calcium, 20% iron. Exchanges: 2 vegetables, 1½ starch, ½ fat, ½ lean protein.
  • White Chili: Prepare Black Bean Chili as directed, except substitute uncooked ground turkey breast for the ground beef; substitute cannellini beans (white kidney beans) for the black beans; and omit the tomatoes, tomato sauce, beef broth, and chili powder. Add 4 cups reduced-sodium chicken broth, 1 cup salsa verde (choose a low-sodium brand), and one 4-ounce can diced green chile peppers, undrained. Substitute ground cumin for the oregano. Nutrition analysis per serving: 222 calories, 4 g total fat (1 g sat. fat), 41 mg cholesterol, 609 mg sodium, 20 g 5 g fiber, 4 g total sugar, 28 g protein. 53% Vitamin A, 12% Vitamin C, 6% calcium, 15% iron. Exchanges: 3 lean protein, 1 starch, 1 vegetable.
  • Mexican Chili: Prepare Black Bean Chili as directed, except use 1½ cups fresh poblano chile pepper strips and ½ cup chopped onion in place of the 3 cups vegetables. Add 1 teaspoon ground cumin and 2 canned chipotle chile peppers in adodo sauce, finely chopped, with the oregano. Stir in ⅓ cup snipped fresh cilantro and ¼ cup lime juice before serving. Nutrition analysis per serving: 273 calories, 7 g total fat (2 g sat. fat), 53 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 8 g fiber, 8 g total sugar, 27 g protein. 32% Vitamin A, 139% Vitamin C, 10% calcium, 29% iron. Exchanges: 3 lean protein, 2 vegetables, 1 starch, ½ fat.

Nutrition information

  • Serving size: 1 to 1½ cups
  • Per serving: 267 calories; 6 g fat(2 g sat); 9 g fiber; 27 g carbohydrates; 26 g protein; 22 mcg folate; 53 mg cholesterol; 8 g sugars; 3,826 IU vitamin A; 14 mg vitamin C; 104 mg calcium; 5 mg iron; 490 mg sodium; 840 mg potassium
  • Nutrition Bonus: Vitamin A (77% daily value), Iron (28% dv), Vitamin C (23% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 2 vegetables, 1 starch

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