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| | | |  | | | Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Cowboy Beef and Black Bean Chili
2 hours
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Ingredients: |
| 2 |
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pounds ground beef (95% lean) |
| 1 |
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tablespoon vegetable oil |
| 1-1/2 |
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cups chopped onions |
| 2 |
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tablespoons minced garlic |
| 2 |
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medium yellow bell peppers, chopped |
| 1 |
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large jalapeņo pepper, seeded, finely chopped |
| 1/4 |
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cup chili powder |
| 1 |
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tablespoon ground cumin |
| 1 |
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teaspoon dried oregano leaves, crushed |
| 1 |
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teaspoon dried thyme leaves, crushed |
| 1/8 |
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teaspoon ground red pepper |
| 1 |
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can (28 ounces) crushed tomatoes, undrained |
| 1 |
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can (14-1/2 ounces) chili-seasoned or zesty-style diced tomatoes, undrained |
| 1 |
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can (14 ounces) ready-to-serve beef broth |
| 12 |
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ounces dark beer |
| 1/3 |
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cup tomato paste |
| 1 |
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tablespoon honey |
| 2 |
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cans (15 ounces each) black beans, rinsed, drained |
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Chopped fresh cilantro (optional) |
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Instructions: |
| 1. |
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Brown ground beef in stockpot over medium heat 8 to10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles. Remove from stockpot with slotted spoon. Set aside. Pour off drippings. |
| 2. |
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Heat oil in same stockpot over medium heat until hot. Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender. Add bell peppers and jalapeņo; cook and stir 4 to 5 minutes or until peppers are tender. |
| 3. |
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Return beef crumbles to stockpot. Add chili powder, cumin, oregano, thyme and red pepper; cook and stir for 2 to 3 minutes. Stir in crushed tomatoes, diced tomatoes, broth, beer, tomato paste and honey; bring to a boil. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally. Stir in beans; cook 5 to 10 minutes or until beans are heated through. Season with salt and black pepper, as desired. Garnish with cilantro, if desired. |
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| Makes 8 servings. |
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| | | | | Nutrition information per serving: 364 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 1131 mg sodium; 39 g carbohydrate; 10.6 g fiber; 34 g protein; 8.1 mg niacin; 0.8 mg vitamin B6; 2.2 mcg vitamin B12; 7.3 mg iron; 19.3 mcg selenium; 6.5 mg zinc. |
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