CHILI CON CARNE

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CHILI CON CARNE

Serves 8-10
Prep time 1 hour
Cook time 1 hour
Total time 2 hours
Dietary Diabetic Friendly, Gluten Free
Meal type Main Dish
Misc Freezable
Chili con Carne with lean ground beef and pinto beans is extra spicy when you add fresh chili peppers and chipotle chile pepper powder.

Ingredients

  • 1lb Ground beef (preferably grass-fed and 99% lean/fat-free)
  • 1/2 large Onion
  • 1/2 large Bell Pepper (please buy organic, bell peppers on Dirty Dozen list)
  • 2 stalks Celery (please buy organic, celery on Dirty Dozen list)
  • 2 Chili Peppers (omit for milder chili, leave seeds/membranes for more heat)
  • 2 cloves Garlic
  • 1T Safflower Oil (or other expeller or cold pressed oil suited for high heat cooking)
  • 2 - 14.5oz Stewed Tomatoes, diced (carton or can, try fire roasted with green chiles or garlic)
  • 1 - 28 oz Whole Peeled Tomatoes (carton or can)
  • 1- 28oz Beef Broth (carton or can, preferably organic)
  • 2/3 cups Dry Red Wine (you can buy sulfate-free for same price at health food store)
  • 1 Lime (fresh squeezed)
  • 1 tablespoon Fresh Oregano (chopped or use 1t dried)
  • 1/2 teaspoon Chipotle Chile Pepper Powder (omit this for milder chili)
  • 1 teaspoon Chili Powder
  • 1 teaspoon Cumin Powder
  • 1 Bay Leaf
  • 2 - 14.5 oz Pinto Beans (Homemade (for recipe see note) or canned, can use Kidney Beans)
  • Ryvita or Finn Crisp Plus Crackers

Note

VEGAN OR PLANT-BASED OPTION: make this vegan or plant-based by substituting vegetable broth for the beef broth and either double the beans or add firm organic tofu for the ground beef.

VEGETARIAN OR MEAT OPTION: top each bowl of chili with a dollop of 0% fat plain Greek yogurt topped with chopped cilantro as garnish.

Directions

Step 1.
In a large skillet brown ground beef. Line a plate with paper towels and add cooked beef to it so paper towels absorb excess grease then transfer to a large saucepan, add the wine and fresh lime juice and let simmer on lowest heat. Clean skillet. If using tofu then add 1T safflower oil or other expeller pressed oil suited for high heat cooking to the pan, and cook about 16 ounces of tofu with the chili powder and chipotle chile pepper powder until it resembles ground meat. Transfer to a large saucepan and add the wine and fresh lime juice. Clean the skillet.
Step 2.
Process onion and garlic in food processor. Chop bell pepper, celery, and chili peppers. Note: remove seeds and membranes from chili pepper or leave for more heat. Add 1T safflower oil or other expeller or cold pressed oil suited to high heat to skillet. Add vegetables and saute until cooked. Add cooked vegetables and stewed diced tomatoes to the saucepan. Process the whole tomatoes in a food processor or blender until smooth. Add to saucepan along with the broth. Add all the spices to the saucepan. Bring to a boil then reduce heat and simmer for at least 30 minutes but you can leave the saucepan on simmer up to 3 hours. Add homemade pinto or kidney beans or rinse canned beans and add to saucepan. Gently heat chili until beans are warmed through.
Step 3.
Fill up individual serving dishes. You can add a dollop of 0% fat plain Greek yogurt to each bowl then top with chopped fresh cilantro as garnish if not making the vegan option. Serve with Ryvita whole grain crackers.
Step 4.
HEALTHY HINTS & QUICK TIPS: You can make this in a crockpot by adding all ingredients to the crock pot. If tomatoes are too sour you can add 1-2T of sugar to the chili. For a lower glycemic sugar, try coconut or palm sugar.

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The "Aloha Cooks" live in Hawaii and create original recipes using healthy whole foods and since one of them is a registered dietitian you can be sure they are delicious and nutritious.

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