Protein-Packed Dinner
Beef and Bean Chili
(3 votes)
(3 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 50 min.
Preparation
Calories:
547
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 547 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.6 mg | (147 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 8.1 μg | (270 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,321 mg | (33 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 9.8 mg | (123 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 36 ozs Beef (stew meat)
- 4 Tbsps vegetable oil
- 18 ozs peeled Tomatoes (canned)
- 18 ozs onions
- 2 Red chili peppers (chopped)
- 18 ozs Kidney beans (canned)
- 2 tsps Cumin
- 2 cloves garlic cloves
- 3 scallions
- 1 bunch fresh cilantro
- 1 cup Crème fraiche (or sour cream)
Preparation steps
1.
Rinse beef, pat dry and chop into small cubes. Peel the onions and chop finely. Heat oil in a large pot, sauté the onions, add the beef and simmer for 8 minutes. Add the tomatoes. Dice the chili peppers finely, peel garlic and squeeze through a garlic press.
2.
Add the peppers and garlic to the pot, alongwith the beans and let simmer, covered, for about 1 ½ hours. Rinse the scallions, cut the green parts off, cut into thin rings and mix in. Rinse and finely chop cilantro. Serve the chili in bowls garnished with a dollop of sour cream and the chopped cilantro.
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