BEEF & BEAN CHILI

Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.

2 lb   lean beef stew meat (trimmed of fat), cut in 1-inch cubes

3 Tbsp   vegetable oil

2 C   water

2 tsp   minced garlic

1 large   onion, finely chopped

1 Tbsp   flour

2 tsp   chili powder

1   green pepper, chopped

2 lb   tomatoes, chopped (3 C)

1 Tbsp   oregano

1 tsp   cumin

2 C   canned kidney beans*  

Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.

Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.

Yield: 9 servings--Serving Size: 8 oz

Each serving provides:

Calories: 274 

Total fat: 10 g 

Saturated fat: 2 g 

Cholesterol: 65 mg 

Sodium: 159 mg*

* To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.

from nih.gov