Black bean chili, deconstructed!

I know it’s June, but it has been so chilly out that I started to crave chili!

I have played with a lot of chili recipes, using a variety of meats and vegetables, and spice and sauce options.  Thankfully, there are ways to make chili healthy (even meatless) without sacrificing taste.  It’s just a matter of selecting your ingredients carefully.

Black bean chili

1 lb. ground beef, cooked

1 lb. flank steak, grilled and diced

1 lb. ground Italian sausage, cooked
1 TB. olive oil
2-3 TB. Worcestershire sauce
1 large onion, diced
4 to 6 cloves garlic, minced

1 red bell pepper, diced, seeds removed

2 jalapeno peppers, sliced
1-2 TB. dark (hot) chili powder
1 TB. ground cumin
2 bay leaves

¼ c. tomato paste
1 can beef broth
1 can Muir Glen Fire-roasted, diced tomatoes

2-3 cans black beans, drained and rinsed

Optional:  1 c. corn

4 c. water
2 TB. dried cilantro
Salt and pepper to taste

shredded cheddar cheese

Optional:  Oyster crackers

Heat the olive oil in a sauté pan.  Add the onions, peppers, and garlic.  Lightly sprinkle with salt and black pepper, and sauté until just soft.  Stir in the chili powder, ground cumin, bay leaves, and tomato paste, and sauté another 10 minutes.   Add the Worcestershire sauce, tomatoes, beef broth, and  2  c. water.    Let simmer for two hours, covered.   Add the black beans, meat, and remaining water.  Blend thoroughly and let simmer, partially covered, for one hour.  Taste and adjust the seasonings.   Add the cilantro and simmer another hour, until the sauce reaches the desired thickness.  Remove the bay leaves, and serve topped with shredded cheddar cheese and oyster crackers.

Black bean chili

1 lb. ground beef, cooked

1 lb. flank steak, grilled and diced

1 lb. ground Italian sausage, cooked

>Fat alert:  If fat is a dietary concern, it is important to choose the meats you include in your chili carefully.  It is also important to completely drain your meat after cooking to remove any excess fat.  Some people rinse the meat used to completely remove any excess fat.  Ground/shredded turkey or chicken, as well as ground chicken Italian sausage, all work well as replacements in this recipe. Portabello mushrooms also mimic the taste of beef and work well as a good  substitute. The meat may also be removed completely in this recipe and replaced with Portabello mushrooms and or additional beans.

1 TB. olive oil

>Fat alert:  Olive oil is high in fat.  In this recipe, it is used to sauté the vegetables.  The oil may be replaced with a light touch of cooking spray, or the vegetables can be roasted in the oven at 400 degrees for about 10 minutes.

2-3 TB. Worcestershire sauce

>Health alert:  Worcestershire sauce can contain MSG.  If this is a concern, read the label carefully.  In the alternative, the amount of Worcestershire sauce can be reduced, or replaced with balsamic or red wine vinegar. 

1 large onion, diced
4 to 6 cloves garlic, minced

1 red bell pepper, diced, seeds removed

2 jalapeno peppers, sliced
1-2 TB. dark (hot) chili powder
1 TB. ground cumin
2 bay leaves

¼ c. tomato paste

>Health alert:  Sometimes, canned tomato pastes are high in fat, salt, sugar, or contain MSG.  Check the labels carefully to ensure you use a healthy substitute, or use a homemade paste.

1 can beef broth

>Fat alert:   Canned beef broth can have a high fat content.  If fat is a concern, substitute a low fat or fat-free variety, or dilute the broth with water.

>Health alert:  Canned beef broth can also have a high salt content.  Low sodium options are available.

>Health alert: Canned beef broth can also contain a variety of allergens, including MSG.  MSG-free broth, beef bouillon cubes, or vegetable stock may be an appropriate substitute. 

1 can Muir Glen Fire-roasted, diced tomatoes

>Health alert:  This product is high is salt and sugar.  It can be substituted with 2 cups of home-roasted, diced tomatoes, or a commercial low-sodium or low-sugar can of diced tomatoes.  The ingredients in any canned tomatoes vary widely.   Always check the labels carefully.

2-3 cans black beans, drained and rinsed

>Health alert:  Canned beans can be high in sodium and carbohydrates.  If either is a concern, use only one can of beans, or replace the canned variety with fresh or dried black beans. 

Optional:  1 c. corn

4 c. water
2 TB. dried cilantro
Salt and pepper to taste

shredded cheddar cheese

>Fat alert:  If fat is a concern, reduced or no-fat versions of shredded cheddar cheese are available.  A low-fat Mozzarella or grated Parmesan cheese can also be substituted.  In alternative, the cheese can be eliminated.

Optional:  Oyster crackers