Beef Chili Five Ways

Yield: 4 servings

Ingredients

• 1 pound ground beef (93% lean or leaner)
• 1 (15 1/2 ounce) can black beans, rinsed and drained
• 1 (14 to 14 1/2 ounce) can reduced-sodium or regular beef broth
• 1 (14 1/2 ounce) can diced tomatoes with green chiles
• 2 tablespoons chili powder
• Shredded Cheddar cheese, chopped fresh cilantro, minced green onion (optional)

Instructions

1. Heat large nonstick skillet over medium heat until hot.
2. Add ground beef; cook for 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
3. Stir in beans, broth, tomatoes and chili powder; bring to a boil. Reduce heat; cover and simmer for 20 minutes to develop flavors, stirring occasionally.
4. Garnish with Toppings, as desired.

Notes

Moroccan: Prepare recipe as directed above, adding 1/4 teaspoon pumpkin pie spice and 1/4 cup chopped pitted dates or golden raisins with ingredients in step 2. Serve over hot cooked couscous. Garnish with toasted sliced almonds, chopped fresh mint and Greek yogurt, as desired.

Mexican: Prepare recipe as directed above, adding 1 tablespoon cocoa powder with ingredients in step 2. Garnish with chopped fresh cilantro, pepitas (pumpkin seeds) and corn tortilla chips, as desired. Serve with corn tortillas.

Italian: Prepare recipe as directed above, adding 1 1/2 teaspoons fennel seed with ingredients in step 2. Before removing from heat, stir in 3 cups fresh baby spinach. Cover; turn off heat and let stand 3 to 5 minutes or until spinach is just wilted. Serve over hot cooked orecchiette or cavatappi, if desired. Garnish with grated Parmesan cheese and pine nuts, as desired.

Cincinnati: Prepare recipe as directed above, adding 3 tablespoons white vinegar and 1 teaspoon ground cinnamon with ingredients in step 2. Serve over hot cooked elbow macaroni. Garnish with chopped white onion, sour cream and shredded Cheddar cheese, as desired.

Nutrition

Per serving: 295 calories; 9g fat (3g saturated fat; 3g monounsaturated fat); 87mg cholesterol; 1183mg sodium; 23g carbohydrate; 8.2g fiber; 34g protein; 6.7mg niacin; 0.5mg vitamin B6; 2.8mcg vitamin B12; 5.3mg iron; 21.7mcg selenium; 6.6mg zinc; 96.7mg choline

Per serving, Moroccan version: 286 calories; 9g fat (4g saturated fat; 4g monounsaturated fat); 78 mg cholesterol; 524mg sodium; 24g carbohydrate; 6.4g fiber; 30g protein; 6.6mg niacin; 0.5mg vitamin B6; 2.3mcg vitamin B12; 4.8 mg iron; 18.9 mcg selenium; 6.1 mg zinc; 81.4mg choline

Per serving, Mexican version: 262 calories; 9g fat (4g saturated fat; 4g monounsaturated fat); 78mg cholesterol; 525mg sodium; 18g carbohydrate; 6.5g fiber; 30g protein; 6.8mg niacin; 0.5 mg vitamin B6; 2.3mcg vitamin B12; 5.1mg iron; 19.2mcg selenium; 6.3 mg zinc; 81.7mg choline

Per serving, Italian version: 255 calories; 8g fat (3g saturated fat; 3g monounsaturated fat); 78 mg cholesterol; 488 mg sodium; 16.5g carbohydrate; 5.4g fiber; 30g protein; 6.1mg niacin; 0.4mg vitamin B6; 2.3mcg vitamin B12; 4.7mg iron; 18.0 mcg selenium; 6.0mg zinc; 78.7mg choline

Per serving, Cincinnati version: 246 calories; 8g fat (3g saturated fat; 3g monounsaturated fat); 78 mg cholesterol; 458 mg sodium; 15g carbohydrate; 4.6g fiber; 29g protein; 6.1mg niacin; 0.4mg vitamin B6; 2.3mcg vitamin B12; 4.1mg iron; 18.1mcg selenium; 5.9mg zinc; 78.7mg choline

Attribution

Recipe and photo used with permission from: Texas Beef Team