Tuesday, October 26, 2010

Addictive Three-Bean Chili

This recipe is warming, full of flavor, and loaded with vegetables! Your non-veggie loving friends and family may not even notice the veggies mixed in! Three different types of fiber rich and protein packed beans are incorporated. Try using dried beans that have been soaked overnight to reduce your sodium intake, save money, and enhance digestion. Enjoy foodies!

3 T. extra virgin olive oil

3/4 c. onions, finely chopped
2 cloves garlic, minced
2 lbs. grass fed, antibiotic, and hormone free ground beef
1 c. green bell pepper, diced
2 c. baby portabello mushrooms, sliced
3/4 c. shiitake mushrooms, sliced
1-1/4 c. butternut squash, peeled and cubed
1 jalapeno, seeded and finely chopped
2 T. chili powder
1 T. paprika
2 T. dried oregano or 1 T. fresh
1-1/2 T. cumin
1/4 t. salt
1 envelope hot chocolate powder (preferably dark chocolate)

1 T. worcestershire
2-14.5 oz. cans diced tomatoes with green chilies
1-8 oz. can tomato sauce, no salt added
6 fl. oz. beer
1/4 t. hot sauce
3/4 c. great northern beans
3/4 c. black beans
3/4 c. dark red kidney beans

Cooking Instructions:
1. Heat oil in a large soup or sauce pan over medium heat. Saute onions and garlic until clear and fragrant.
2. Add in ground beef and break up with spatula. Cook 3-5 minutes or until partially browned. 
3. Stir in vegetables and cook until meat is fully browned.
4. Add in all remaining ingredients, partially cover and simmer for 50 minutes.

Nutrition Facts - Servings 8 oz/ 1 cup

Calories 298
Fat 16g
Saturated 7g*
Monounsaturated 8g
Cholesterol 47mg
Carbohydrate 17g
Dietary Fiber 4g
Sugars 4g
Protein 14g

*Ideally our saturated fat intake is less than 10% of our total calories. According to the American Dietetic Association we should aim for 3.5g saturated fat per serving or less. In my experience balancing the diet with a healthy amount of saturated fat has improved my blood sugar balance. Sometimes in the craze for fat free and low fat we omit to much fat from our diets - so just like all other things in life it's about balance and moderation. If you diet is high in saturated fats, reduce the saturated fat content of the meal by substituting ground turkey for half of the ground beef.

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