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Hearty Chili

Healthy and Hearty – what more can you ask for?
2 – 28 oz. cans crushed tomatoes
1 – 28 oz. can diced tomatoes
1 – 28 oz. tomato sauce
1 lb. dry beans – whatever variety you like
1 c. chopped onion
32 oz. beef broth
2 Tbs. chili powder
½ tsp. cinnamon
1 tsp. garlic powder
2 tsp. cumin
½ tsp. coriander
1 tsp. salt
1 tsp. pepper
2 Tbs. raw sugar
3 c. cooked ground beef (95% extra lean)

The night before you plan to make the chili, soak dry beans overnight in water. Use whatever type of bean you like. If you don’t want to soak beans, you can substitute a canned variety. One pound of dry beans yields about 6 cups so plan accordingly. Discard water from the beans when you get ready to make the chili and rinse the beans one last time.

Brown ground beef, place it in a colander and rinse with hot water to remove extra grease. Add all ingredients to a large stock pot and cook over low heat for about four hours, until beans are tender. If you use canned beans, you can cut the cooking time in at least half. You can also cook the ground beef the night before and throw everything in a crock and cook it on low all day.

You can easily substitute ground turkey, veggie crumbles or ground venison. I make it with venison when it is available which cuts the fat in ½ compared to beef. It is a lean meal even if you decide to use the ground beef.

I figured the nutritional information, but I warn you ahead of time, I am no mathematician. I tried to be as careful as possible with my calculations. The biggest thing in question is the ground beef because I had to find nutrition information on the internet for that ingredient. All other products contained nutrition labels.

Yield 25 cups. Based on using extra lean ground beef, each cup contains 119 calories, 12 grams protein, 2 grams fat and 10 grams fiber.

Note: I usually use fresh garlic, but I didn’t have any when I developed this recipe. If you like a spicier chili, add cayenne pepper or fresh hot peppers to taste. You can also throw other veggies into the soup and it bulks up the fiber content. Bell peppers and canned pumpkin work great.

If I want to splurge, I make a grilled cheese using whole wheat/high fiber bread and 1 oz. sharp cheddar cheese. I toast it with 1 teaspoon of olive oil instead of butter.


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