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Diabetes Forecast

The Healthy Living Magazine

Mexican-Style Meat Chili

Per Serving

Mexican-Style Meat Chili

Makes: 9
Serving Size: 3/4 cup
Calories 210
Fat 8 g
Saturated Fat 2.9 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 2 g
Sugars 4 g
Cholesterol 55 mg
Sodium 340 mg (without added salt)
Protein 21 g
Choices: Vegetable 2, Lean meat 3, Fat 0.5
  • Makes: 9
  • Serving Size: 3/4 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 35 minutes

Ingredients

2 tsp. cumin seeds
2 tsp. coriander seeds
1 Tbsp. canola oil
2 lbs. lean boneless chuck roast, cubed, or lean ground beef (95-96% lean)
1 large onion, chopped
6 garlic cloves, minced
3 jalapeƱo peppers, seeded and minced (leave the seeds if you prefer more heat)
1 Tbsp. dried oregano
1 can (28 oz.) whole tomatoes with liquid, coarsely chopped
1 bottle (12 oz.) dark beer
1 oz. unsweetened chocolate, grated
3 cups low-fat, reduced-sodium chicken broth
Sea salt and fresh-ground black pepper to taste

Directions

  1. In a small skillet, toast the cumin and coriander seeds over medium heat for 3 to 4 minutes until fragrant. Using a coffee or spice grinder, grind the seeds into a powder. Set aside.
  2. Heat the canola oil in a large Dutch oven or other heavy lidded pot over medium-high heat. Add the beef and brown, about 5 to 6 minutes. Remove the beef with a slotted spoon to a bowl and set aside.
  3. Add the onions, garlic, and jalapeño peppers to the skillet, and sauté for 4 to 5 minutes. Add in the ground cumin and coriander and the dried oregano. Cook for 2 minutes. Add the beef back in, and add the tomatoes, beer, chocolate, and broth. Bring to a boil. Lower the heat and simmer for 20 to 25 minutes. Season with salt and pepper, and serve.
 
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