Tag Archives: Beans

Day one on any diet isn’t too bad. You’re excited about having started something new and you go to bed on that first night feeling satisfied that you spent the entire day eating healthy. Then day two rolls around and the reality sinks in—you’re not just eating healthy for one day, you’re eating healthy indefinitely. Suddenly, it doesn’t feel so good to be substituting your fries for a side salad. Instead, you feel left out as you watch the rest of the world guzzle Coca-Cola and munch on potato chips. Your water bottle and carrot sticks are downright depressing in comparison.

Today, I felt the first painful sting of the diet, and I highly doubt that it will be the last. I started off my morning with the 3-egg Garden Vegetable Omelet and then for lunch went to the Rathskeller (the on campus bar and restaurant) with a group of friends, only to finnd that there was not one thing on the menu that I could eat! Fried Ravioli, Mozzarella Sticks, Jalapeno Poppers, Buffalo Chicken Subs, and my personal favorite, the “No-Yes Fries” (fries smothered with cheddar cheese, bacon, and ranch) were all out of the question. Rather than be high maintenance and attempt to construct a meal that pulled various ingredients from all different menu items, I just decided that I would cook myself a delicious pot of chili at home later. So I jogged home from campus (as I have decided to start running to and from my classes…my apologies to those of you who sit directly to my left and right) and I started prepping up the vegetables for a pot of black bean and beef chili. I got the original recipe from Food Network online, however, I have made so many modifications that I think I can safely call it my own now! I like spicy chili so I make mine with a lot of cayenne pepper, but if you don’t want the heat, then feel free to leave it out. I also add Cholula Hot Sauce while the meat is cooking for some additional spice and flavor, but again, this is optional.

It is really important that you use the leanest ground beef that you can find. It is more expensive, but it makes a huge difference in the consistency of the recipe. I once tried to cut corners and save money by buying a fattier ground beef, and the meat let off so much oil and fat that the chili was almost inedible. This recipe also makes for a great taco meat recipe if you just don’t add all the beef broth, diced tomatoes, and tomato sauce. Instead, add like ¼ cup beef broth and ½ (14.5 ounce) can of diced tomatoes, leaving out the tomato sauce altogether. Let the meat simmer until the sauce reduced slightly and then serve. Since this makes a pretty large amount, I freeze mine in individual serving containers and they hold in the freezer for a very long time. When you are ready to eat, just put in fridge and let defrost for a few hours or use the microwave to defrost and reheat. It tastes just as good, if not even better, than when it was first made! When I’m not dieting, I like to serve this on a bed of white rice or use it to make nacho platters, which are always a late night hit. Again, you can also use it for taco meat if you use less of the liquid ingredients.

{ Ingredients }

• 2 pounds of lean ground sirloin (90% lean)
• 1 tablespoon of olive oil
• 1 red bell pepper, diced
• ½ yellow onion, chopped
• 4-6 cloves garlic, minced
• 1 jalapeno, seeded and minced
• 2 (15 ounce) cans black beans, drained and rinsed
• 1 cup beef broth, like ½ of a 15 oz can
• 1 (14.5 ounce) can of diced tomatoes
• 1 (8 ounce) can of tomato sauce
• Kosher salt
• Ground black pepper
• 1 tablespoon Worcestershire Sauce
• 1 tablespoon ground cumin
• 3 tablespoons chili powder (optional)
• ½ teaspoon cayenne pepper

{ To Make Beef and Black Bean Chili }

In a large skillet or stock pot, heat the oil over medium-high flame. Add the ground beef and season with salt, pepper, and Worcestershire sauce. Stir meat with spatula and cook until crumbled and brown, about 7-10 min. Add the onions, peppers, garlic, jalapeno, and season with cumin, chili powder, and cayenne pepper (if desired). Allow meat to cook with veggies for about 5 min. Add the beef stock and scrape up drippings from the bottom of the pan. Stir in the beans, diced tomatoes, and tomato sauce. Reduce heat and let simmer for about 20-25 min, stirring occasionally. Garnish with cilantro or minced green onion and serve!

Nutritional Information

The total number of calories in this dish are 2569, which leads to about 321 calories per serving (if you get 8 total servings). The nutritional breakdown is as follows: 106 g of fat, 197 g of carbohydrates, 59 g of fiber, 252 g of protein. This information is for the pot overall, so to find the information per serving just divide figures by 8.

Cost of Ingredients

The total cost of making this meal is $20.52, with the assumption that you have the olive oil and spices. Since I have left over red pepper and garlic from my Mexican Black Bean Salad, my total cost was only 17.62. I got about 8 bowls of chili out of this recipe, which leads to a total cost of $2.20 per serving. A similar portion of soup from Whole Foods would cost you $4.99, so there is a cost savings.