This dish is flavorful and mega-healthy. It is low in fat and calories while high in protein, iron and fiber (not to mention it is gluten-free). This is also a great meal for those who are trying to lose weight as the protein and fiber help control appetite by making you feel fuller over a longer period of time. This recipes freezes well.
1/2 to 1 lb lean ground beef or turkey
2 cups chicken broth
1 cup filtered water (optional if you want a soupier chili)
1+3/4 c dark red kidney beans, drained and rinsed (equivalent of 1 can)
1+3/4 c light red kidney beans, drained and rinsed (equivalent of 1 can)
1+3/4 c great northern (navy) beans, drained and rinsed (equivalent of 1 can)
1+3/4 c black beans, drained and rinsed (equivalent of 1 can)
15 oz diced tomatoes, not drained (equivalent of 1 can)
1-3 T chili powder (I used a little over 1+1/2 T)
1 T cumin
1 T paprika
chopped onion and garlic (to taste)
salt (to taste)
What You Do
Saute beef, onion and garlic until meat is brown. Drain if necessary. Add all other ingredients. Give everything a good stir and simmer for 20-30 minutes.
Serve with your choice of grated cheese and crackers, a baked potato, or a side of broccoli (the broccoli will help our body absorb the iron from the meat/beans).
- Dried onion and powdered garlic can be substituted for fresh ingredients if you are in a pinch.
- If you want a spicy chili, opt for 3 T chili powder. Those with children may want to use 1 T, as the chili powder isn't hot in this amount.
- Although using homemade broth/stock is ideal for this recipes, using a free range organic chicken broth is your next best choice if you don't have any homemade broth stored. If you keep your eyes open for sales or contact manufacturers for coupons you can get some organic broth for real cheap.