Chunky Beef Chili
This simple hearty bowl of red is an excellent source of protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of niacin.
1 1/2 pounds beef for stew, cut into 1 to 1 1/2-inch pieces
2 tablespoons vegetable oil
Salt and freshly ground black pepper, to taste
1 medium onion, chopped
1 medium jalapeño pepper, minced*
2 (14.5-ounce) cans chili-seasoned diced tomatoes**
- Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining beef. Remove beef from stockpot. Season with salt, as desired.
- Add remaining 1 tablespoon oil, onion and jalapeño pepper to stockpot. Cook and stir 5 to 8 minutes or until vegetables are tender.
- Return beef and juices to stockpot. Add tomatoes; bring to a boil. Reduce heat; cover tightly and simmer 1 3/4 to 2 1/4 hours or until beef is fork-tender.
Makes 4 servings.
*To control the level of spicy heat, remove and discard some or all of the seeds and membranes from the peppers, or one (4-ounce) can of mild green chiles can be substituted for the fresh jalapeño pepper.
**Canned Mexican or Southwestern-style tomatoes can be substituted for the chili-seasoned tomatoes.
Nutritional Information Per Serving (1/4 of recipe): 328 calories; 15 g fat (4 g saturated fat; 6 g monounsaturated fat); 73 mg cholesterol; 849 mg sodium; 2 g carbohydrate; 1.7 g fiber; 27 g protein; 3.5 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 3.8 mg iron; 18.3 mcg selenium; 5.8 mg zinc.
Recipe and photograph provided courtesy of The Beef Checkoff.