Chili con Carne

Ground beef with beans in a tomato sauce.

Spanish for «chili with meat», this dish is made of diced or ground beef and chili peppers. It originated in Texas, where it is commonly referred to as «a bowl of red». Texans would not add beans to the mixture, but outside the Lone Star State beans are requisite and the dish should then be called «chili con carne with beans».

• Recipe
• Nutrition Info
• Reviews ( 214 )
• My Notes

Ingredients

1	onions, finely chopped		200 g
2 cloves	garlic, minced
1/2	dried chili peppers, minced		0.2 g
1	green peppers, diced		150 g
2 tbsp	canola oil		30 mL
400 g	ground beef, extra-lean, or lean
1 2/3 cup	canned tomatoes (diced)		400 g
2 tbsp	tomato paste		35 g
	ground pepper to taste [optional]
1 tsp	ground cumin		3 g
2 tbsp	brown sugar		26 g
1/2 cup	beef broth		125 mL
2 tbsp	water, if necessary		30 mL
3 cups	red beans (canned)		750 mL
1 pinch	salt [optional]		0.2 g
1 tbsp	fresh cilantro, chopped [optional]		2 g
1	limes [optional]		70 g

Before you start

Please note that this recipe uses canned beans. For dried beans, please see the corresponding recipe.

Method

1. Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
2. Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside. Pour the remaining oil into the same pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
3. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
4. Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

per 1 serving (380 g)

Amount % Daily Value
Calories 380
Fat 14 g 21 %
Saturated 3.4 g + Trans 0.3 g 19 %
Cholesterol 50 mg
Sodium 510 mg 21 %
Carbohydrate 37 g 12 %
Fibre 10 g 41 %
Sugars 12 g
Net Carbs 27 g
Protein 29 g
Vitamin A 42 %
Vitamin C 61 %
Calcium 8 %
Iron 37 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

	Vegetables and Fruits :	1 ¾	servings
	Grain Products :	0	serving
	Milk and Alternatives :	0	serving
	Meat and Alternatives :	1 ½	servings

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Claims

This recipe is :

Excellent source of  :

Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Zinc

Good source of  :

Copper, Vitamin B1, Vitamin B6, Vitamin K

Source of  :

Calcium, Pantothenic Acid, Selenium, Vitamin D

Low  :

Calories, Cholesterol, Saturated Fat, Sodium

More info

DIABETES Exchange

1 serving of this recipe is equivalent to :

Food Group	Exchanges
Starches	1
Fruits	0
Vegetables	1 ½
Meat and Alternatives	3 ½
Fats	2 ½
Other Foods	½

More info

Check out our Meal Plans for Type 2 Diabetes

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Reviews

214 Reviews (205 with rating only) 97% would make this recipe again

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• I replaced oregano by rosemary and it turned out great
• use my large pan with the copper bottom
• leave under the grill 3 minutes instead of 1 to get a golden crust

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This recipe is in the following categories

Beans/Legumes | Beef | Main courses/Entrées | Diabetes-friendly | High Fibre | Low Calorie | Low Cholesterol | Low Sodium | Halal | Kosher | Low Saturated Fat | High Iron | Braise/Stew | American

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