Tony’s Healthy Chili Recipe

 

chilibannerI’ve been wanting to put this one up for a while since it is what I eat for lunch just about EVERY day. I know that sounds boring, but I LOVE spicy stuff and I REALLY LOVE chili, especially when I know that the chili I’m eating is not only really tasty, but really good for me as well.

Ingredients:
ingredients

2 lbs. Extra lean ground beef (not pictured)
1 – 8oz. can tomato sauce (no salt added)
1 – 12oz. can Rotel Original
1 – 15oz. can Fire Roasted diced tomatoes with green chilies
2 – 15oz. cans black beans (no salt added)
2 – Tbsp. Olive Oil (not pictured)

Seasonings:

Garlic powder
Mrs. Dash (of course!)
Cajun seasoning
Chili Powder
Red Pepper Flakes (optional)

startbrown2Once it looks to be about half and half, add your tomato sauce and stir it in.

addsauce

This will help keep the meat moist instead of drying out by browning all the way through. Once it starts to come to a boil, add your Rotel and stir it in.
addrotelBy now, the meat is just about fully browned AND nice and juicy. Go ahead and add your fire roasted, diced tomatoes and stir them in.  While this is coming back to a boil, you can open the cans of black beans and drain off all the fluid.  Then, add them to the pot.  Stir them in evenly.  Now you’re ready to season.  I pretty much dust the garlic powder and cajun seasoning lightly on top.  I go a little heavier with the Mrs. Dash, because we got a “thing” going on… Then I add two heaping teaspoons of chili powder.  At this point, I sprinkle in a fair amount of red pepper flakes, but that’s optional.  If you like your food spicy hot, then by all means give it a try. If not, stick with just the above.
add_dicedtomatoesaddbeansGet it all stirred in evenly and bring back to a slow boil. Then reduce the heat to low, cover and let simmer.  You’re going to want to stir it about every ten minutes or so. I usually let it simmer for about 45 minutes, and then I can’t take it anymore and have to have some.
simmer

Once it’s cooled some, you can either separate it into portions and refrigerate or freeze. I stick the whole saucepot in the fridge since I usually eat a double portion of this for lunch every day.

This will yield 8 servings that will each contain:

270 Calories
31.5 grams of protein
24 grams of carbohydrates
4.5 grams of fat

A great benefit of using the black beans is that each serving also contains 7 grams of dietary fiber!

I hope you try it! A lot of my clients that I’ve turned onto this swear by it. It’s easy to throw together, keeps for quite a while when either refrigerated or frozen, and it a fantastic source of good protein, moderate carbs with lots of dietary fiber and pretty low in fat too.

Stay Fit Forever!

Tony