Beef and Three-Bean Chili Recipe

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“This is one of my favorite recipes; it makes my kitchen smell so good! We love eating it with homemade bread or cornbread.” -Nancy Whitford of Edwards, New York

This recipe is:

Diabetic Friendly

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Beef and Three-Bean Chili Recipe

Prep: 20 min. Cook: 5 hours

Yield: 9 Servings

20 300 320

Ingredients

1-1/2 pounds beef stew meat, cut into 1-inch pieces
2 teaspoons chili powder
1-1/3 cups chopped onion
2 tablespoons canola oil
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
2 cans (14-1/2 ounces each) diced tomatoes, undrained
1 cup beef broth
1 can (6 ounces) tomato paste
2 jalapeno peppers, seeded and chopped
1 tablespoon brown sugar
2 teaspoons minced garlic
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground cumin
Sour cream, optional

Directions

Sprinkle beef with chili powder. In a large skillet over medium heat, brown beef and onion in oil.
Meanwhile, in a 5-qt. slow cooker coated with cooking spray, combine the beans, tomatoes, broth, tomato paste, jalapenos, brown sugar, garlic, salt, pepper and cumin. Stir in the beef, onion and drippings.
Cover and cook on low for 5-6 hours or until meat is tender. Serve with sour cream if desired. Yield: 9 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts 1 cup (calculated without sour cream) equals 309 calories, 9 g fat (2 g saturated fat), 47 mg cholesterol, 620 mg sodium, 34 g carbohydrate, 9 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat.

Originally published as Beef and Three-Bean Chili in Simple & Delicious March/April 2008, p62