Cowboy Beef
& Black Bean Chili
 

“As seen in The Healthy Beef Cookbook,
               published by John Wiley & Sons, Inc.”
 

This easy-to-make dish simmers for over an hour,
         melding the seasonings into an incredibly flavorful chili.


Makes 8 servings

Total preparation and cooking time: 2 hours  

 		  
  2 pounds ground beef (95% lean)
  1 tablespoon vegetable oil
 

1 1/2 cups chopped onions
 

2 tablespoons minced garlic

             

2 medium yellow bell peppers, chopped

 

1 large jalapeño pepper, seeded, finely chopped
 

1/4 cup chili powder
 

1 tablespoon ground cumin
 

1 teaspoon dried oregano leaves, crushed
 

1 teaspoon dried thyme leaves, crushed

  

 

1/8 teaspoon ground red pepper

  
 

 
 1 can (28 ounces) crushed tomatoes, undrained

  

 

1 can (14-1/2 ounces) chili-seasoned or zesty-style diced tomatoes, undrained

  

 

 1 can (14 ounces) ready-to-serve beef broth  
 

1/3 cup tomato paste

  

1 tablespoon honey
  2 cans (15 ounces each) black beans, rinsed, drained  

Chopped fresh cilantro (optional)
     
  1. Brown ground beef in stockpot over medium heat 8 to10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.  
     
  2. Heat oil in same stockpot over medium heat until hot. Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender. Add bell peppers and jalapeño; cook and stir 4 to 5 minutes or until peppers are tender.  
     
 

3. Return beef crumbles to stockpot. Add chili powder, cumin, oregano, thyme and red pepper; cook and stir for 2 to 3 minutes. Stir in crushed tomatoes, diced tomatoes, broth, tomato paste
and honey; bring to a boil. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally.
Stir in beans; cook 5 to 10 minutes or until beans are heated through. Season with salt and black pepper, as desired.
Garnish with cilantro, if desired.

 
     
 

Nutrition information per serving:  364 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 1131 mg sodium; 39 g carbohydrate; 10.6 g fiber; 34 g protein; 8.1 mg niacin; 0.8 mg vitamin B6; 2.2 mcg vitamin B12; 7.3 mg iron; 19.3 mcg selenium; 6.5 mg zinc.

  
     
  This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

 		  

Recipe courtesy of Alabama Beef Producers through their Beef Checkoff program and the National Cattlemen’s Beef Association.

For more beef recipes and information contact the
Alabama Cattlemen’s Association at
(334) 265-1867 or www.bamabeef.org and www.beefitswhatsfordinner.com.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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