Cowboy Beef & Bean Chili

8 Ratings
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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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2013

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Recipe Summary test

total:
1 hr 30 mins
Servings:
6

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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  • Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5 to 7 minutes.

  • Add bulgur, Worcestershire sauce, ancho chile powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.

  • Stir in kidney beans, then pour in broth and beer; bring to a boil.

  • 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.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicy chili powder can be used in its place.

Nutrition Facts

Serving Size:
about 1 1/2 cups
Per Serving:
411 calories; protein 28.2g; carbohydrates 37.5g; dietary fiber 14.3g; sugars 3.3g; fat 15.7g; saturated fat 4.1g; cholesterol 51.6mg; vitamin a iu 1786.4IU; vitamin c 4.1mg; folate 24.5mcg; calcium 112.5mg; iron 5.1mg; magnesium 92.9mg; potassium 6.2mg; sodium 659.7mg; thiamin 0.1mg.
Exchanges:

1 1/2 starch, 1/2 vegetable, 1 lean meat, 2 medium-fat meat, 1 1/2 fat
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