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Wednesday, June 22, 2016

beef and bean chili

How To Make beef and bean chili recipe - Each serving provides 475 calories, 33 g protein, 23 g fat (6 g saturated fat), 28 g carbohydrate (7 g sugars), 8 g fiber, 243 mg sodium



2 1/2 tablespoons (37 ml) vegetable oil
1 onion, chopped
1 small red pepper, seeded and chopped
1 pound (500 g) lean ground beef
1 tablespoon (15 ml) paprika
1 tablespoon (15 ml) ground cumin
3 cloves garlic, crushed
1 small red chile, seeded and chopped
14 1/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) tomato paste
1 teaspoon (5 ml) dried oregano
1/2 cup (125 ml) red wine or low-sodium beef stock
1/2 teaspoon (2 ml) sugar
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
8 small flour tortillas
sour cream, to serve
2 scallions, chopped (optional)

1 Heat the oil in a large flameproof casserole dish and fry the onion, pepper, ground beef, paprika and cumin over medium heat for 5 minutes, or until browned, stirring occasionally to break up any lumps.

2 Add the garlic, chile, tomatoes, tomato paste, oregano, wine and sugar. Bring to a boil, reduce the heat, cover with a lid and simmer for 15 minutes.

3 Preheat the broiler to high. Stir the kidney beans into the beef mixture and cook for another 5 minutes. Meanwhile, place the tortillas under the hot broiler for 1 minute, or until warmed through.

4 Transfer the chili to four serving bowls. Top with a dollop of sour cream and sprinkle with the scallions, if using. Serve with the warmed tortillas, and a green salad, if you like.

beef and bean chili recipe
beef and bean chili
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