Beef Chili Five Ways. Grocery List

Transcription

1 Beef Chili Five Ways Grocery List 2 pounds Ground Beef (93% lean or leaner) 2 cans (15½ ounces) black beans 2 cans (14 to 14½ ounce) reduced-sodium or regular beef broth 2 cans (14½ ounces) diced tomatoes with green chiles Chili powder Shredded cheddar cheese Fresh cilantro Green onions Equipment List 2 large cutting boards 2 Dutch ovens with lids (if housing hero shot) 1 large plastic or wooden spoon 1 can opener 2 tiny, clear glass bowls 5 small, clear glass bowls 1 white hero bowl with plate NOTE: For additional ingredients and equipment needed for different recipe variations, please see page 48.

2 Beef Chili Five Ways Total Recipe Time: 2½ to 3½ hours Makes 6 to 8 servings Ingredients 1 pound Ground Beef (93% lean or leaner) 1 can (15½ ounces) black beans, rinsed and drained 1 can (14 to 14½ ounce) reduced-sodium or regular beef broth 1 can (14½ ounces) diced tomatoes with green chiles 2 tablespoons chili powder Shredded Cheddar cheese, chopped fresh cilantro, minced green onion (optional) Instructions 1. Heat large non-stick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into ¾ inch crumbles and stirring occasionally. Pour off drippings. 2. Stir in beans, broth, tomatoes and chili powder; bring to a boil. Reduce heat; cover and simmer 20 minutes to develop flavors, stirring occasionally. Garnish with toppings, as desired. Moroccan Variation: Prepare recipe as directed above, adding ¼ teaspoon pumpkin pie spice and ¼ cup chopped pitted dates or golden raisins with ingredients in step 2. Serve over hot cooked couscous. Garnish with toasted sliced almonds, chopped fresh mint and Greek yogurt, as desired. Mexican Variation: Prepare recipe as directed above, adding 1 tablespoon cocoa powder with ingredients in step 2. Garnish with chopped fresh cilantro, pepitas (pumpkin seeds) and corn tortilla chips, as desired. Serve with corn tortillas. Italian Variation: Prepare recipe as directed above, adding 1½ teaspoons fennel seed with ingredients in step 2. Before removing from heat, stir in 3 cups fresh baby spinach. Cover; turn off heat and let stand 3 to 5 minutes or until spinach is just wilted. Serve over hot cooked orecchiette or cavatappi, if desired. Garnish with grated Parmesan cheese and pine nuts, as desired. Cincinnati Variation: Prepare recipe as directed above, adding 3 tablespoons white vinegar and 1 teaspoon ground cinnamon with ingredients in step 2. Serve over hot cooked elbow macaroni. Garnish with chopped white onion, sour cream and shredded Cheddar cheese, as desired. Cook stip One can (14½ ounces) diced tomatoes combined with 2 tablespoons diced canned chiles may be substituted for diced tomatoes with green chiles. Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness. For a thicker consistency, prepare as directed, adding 1 tablespoon cornmeal with ingredients in step 2. 47

3 Additional Ingredients In addition to the groceries on page 46 Moroccan Variation Pumpkin pie spice Chopped pitted dates or golden raisins Couscous Additional Equipment In addition to the groceries on page 46 Moroccan Variation 3 tiny clear glass bowls 1 medium clear glass bowl Toasted sliced almonds Fresh mint Greek yogurt Mexican Variation Cocoa powder Fresh cilantro Pepitas (pumpkin seeds) Corn tortilla chips Corn tortillas Italian Variation Fennel seed Fresh baby spinach Orecchiette or cavatappi Mexican Variation 2 tiny clear glass bowls Italian Variation 1 tiny clear glass bowl 2 medium clear glass bowls Grated Parmesan cheese Pine nuts Cincinnati Variation White vinegar Ground cinnamon Elbow macaroni Cincinnati Variation 1 tiny clear glass bowl 3 small clear glass bowls 2 medium clear glass bowls White onion Sour cream Shredded Cheddar cheese 48

4 Key Messages Comfort meals are needed throughout the year, even in the warmer months, and this easy, flavorful Beef Chili Five Ways gives you five different chili variations that will keep your taste buds satisfied and your body fueled and nourished! Beef Chili Five Ways is a simple, quick, heart-healthy recipe that provides lots of protein for your muscles, iron to carry oxygen throughout your body and zinc to keep your immune system strong. Your favorite beef cuts, like the ground beef we used in this recipe, are lean as are Tenderloin, Sirloin, Strip Steak and the majority of the beef you find in the meat case at your grocery store. Pair your protein-packed lean steak with whole grains, fruits and vegetables to get all of the components necessary for a heart-healthy meal. Recipe Talking Points This is a flavor-packed chili that will help anyone keep their heart-healthy and with the flavor variations, you ll find a recipe that is perfect for you and your family. Lean ground beef makes it easy to enjoy a low saturated fat, heart healthy chili that tastes delicious! This recipe is good enough to make a chef, dietitian and even a cardiologist proud! The grocery store has so many options for LEAN ground beef. Use anything from 93% lean or greater in this recipe and remember that it s loaded with fresh vegetables, herbs, spices and full-offlavor ingredients. True Texas chili doesn t have beans in the ingredient line up. If you prefer, leave the beans out or add more variety with a combination of black, pinto and kidney beans. This is an easy recipe that is simple to make and provides a hearty and healthy dish for game day, lunches or just a comforting meal for a quiet weekend. The great thing about chili is the endless variations. Try cooking it in a slow cooker, try it with and without beans or substitute round or sirloin steak instead of ground beef. Creating a chili bar is the perfect way to entertain or get the kids involved in this healthy meal! Serve with low-fat shredded cheese, chopped onion or scallions, salsa, low-fat sour cream, flour tortillas and guacamole. This chili is a one pot, 30 minute meal, but if time allows cook the chili longer as the secret is in the simmer. Flavors will meld for a richer chili. Use canned tomatoes with green chiles, Mexican, zesty or with added spices to boost the taste. Leftovers are always a hit! Double or triple this recipe and serve the next day stuffed in a quesadilla, atop nachos or a baked potato. Use a Dutch oven to hold the volume of ingredients. 49

5 Nutrition Talking Points Eating nutrient-rich foods satisfies your body, helping you feel full longer while providing much needed nutrients. Eating nutrient-rich foods, like colorful fruits and vegetables, low-fat dairy, whole grains and lean beef, helps you get more essential nutrients from fewer calories. Beef is power-packed with 10 essential nutrients that fuel healthy, active lifestyles. Calorie-for-calorie, beef is one of the most naturally nutrient-rich foods you can eat! A 3 ounce serving of lean beef on average has only 150 calories and supplies more than 10% of the Daily Value for 10 essential nutrients. Nutrition Informtion Nutrition information per serving: 256 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 78 mg cholesterol; 524 mg sodium; 16 g carbohydrate; 5.6 g fiber; 30 g protein; 6.6 mg niacin; 0.5 mg vitamin B 6 ; 4.7 mg iron; 18.9 mcg selenium; 6.1 mg zinc; 81.4 mg choline. Nutrition information per serving, Moroccan variation: 286 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 78 mg cholesterol; 524 mg sodium; 24 g carbohydrate; 6.4 g fiber; 30 g protein; 6.6 mg niacin; 0.5 mg vitamin B 6 ; 4.8 mg iron; 18.9 mcg selenium; 6.1 mg zinc; 81.4 mg choline. Nutrition information per serving, Mexican variation: 262 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 78 mg cholesterol; 525 mg sodium; 18 g carbohydrate; 6.5 g fiber; 30 g protein; 6.8 mg niacin; 0.5 mg vitamin B 6 ; 5.1 mg iron; 19.2 mcg selenium; 6.3 mg zinc; 81.7 mg choline. Nutrition information per serving, Italian variation: 255 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 78 mg cholesterol; 488 mg sodium; 16.5 g carbohydrate; 5.4 g fiber; 30 g protein; 6.1 mg niacin; 0.4 mg vitamin B 6 ; 4.7 mg iron; 18.0 mcg selenium; 6.0 mg zinc; 78.7 mg choline. Nutrition information per serving, Cincinnati variation: 246 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 78 mg cholesterol; 458 mg sodium; 15 g carbohydrate; 4.6 g fiber; 29 g protein; 6.1 mg niacin; 0.4 mg vitamin B 6 ; 4.1 mg iron; 18.1 mcg selenium; 5.9 mg zinc; 78.7 mg choline. This recipe is an excellent source of protein, niacin, vitamin B 6 good source of fiber and choline. 50