Saturday, January 14, 2012

Three Bean Winter Chili

Chili season is here! 

It's been an unusually warm winter here out in wild Montana, however on my birthday (Jan 10th), as with many birthdays, the temperatures took a nose dive and the snow started flying...

And you know what that means!

Chili-time! 

I just love a great winter storm, a blanket of fresh white snow outside, and the smell of warm chili wafting through the house. Nothing says 'winter' like some delicious spicy chili and fresh crisp temperatures outside.
 
I used a three bean approach for this one and kicked it up with some Slap Yo Mama seasoning. Although if you don't have that seasoning from Louisiana I have included the measurements for a version using regular spices you should have on hand.

Chili isn't only warm your soul food, but it's also hearty good for you faire loaded with lean protien, fiber, and lots of vegetables that you hardly even notice, but the nutrition is intact.

So, if your snow has started flying start your own winter tradition and make some super easy slow cooked Three Bean Winter Chili!
 
Go ahead and grab a big bowl, a big spoon, and take a big 'ol bite and let me know what you think? Pretty delicious isn't it? 

And on with the recipe!

Three Bean Winter Chili

1 Tbsp. Vegetable Oil
1 Large White Onion; Diced
6-7 Small Cloves Garlic; Minced
1 Green Pepper; Diced
3 Stalks Celery; Diced
1/2 Pound Lean Ground Beef (or Turkey)
1 (15 Ounce) Can Reduced Sodium Kidney Beans
1 (15 Once) Can Western Style Chili Beans
1 (15 Ounce) Can Reduced Sodium Black Beans
1 (14.5 Ounce) Can Fire Roasted Diced Tomatoes
1 Cup Tomato Sauce
2 Tbsp. Slap Yo Mama Spice (or 1 tbsp. Chili Powder, 2 tsp. salt, 2 tsp. garlic salt)
1 tbsp. Black Cracked Pepper

Garnish: Shredded cheddar cheese and fresh chives (if desired) 
1. In a large skillet add the oil and heat over medium high heat. Add the onions, garlic, green pepper, and celery. Saute for 6-8 minutes or until the onions and peppers have softened. 

2. Add the ground beef (or turkey) and continue sauteing until the meat has browned and the pink is gone, about another 5 minutes.

3. Transfer to a crock pot set to low heat. Add the cans of kidney, chili, and black beans, un-drained. Pour that bean juice right in also! Then add the roasted tomatoes with their juices. Stir to combine. 

4. Add the tomato sauce and all of the spices to the crock pot and cover and allow to cook for 6-7 hours or set to high and cook for 3-4 hours. 

5. The serve in large bowls with shredded cheddar cheese and chives, if desired!


Servings: 6 main dishes (approx 1 cup each)


Nutritional Skinny:

356 calories / 6.2 g fat / 45 g carbohydrates / 13.4 g fiber / 28 g protein


Mental Health Benefit: Here's the best part. All of those carbohydrates are complex carbohydrates driven by all the highly nutritious beans that are packed in this chili. Plus it is loaded with lean protein from the beans and the lean ground beef. And seriously, we all need tons of fiber every single day. Do you think you get it? I sure try, but often fall short. This chili is packed with over 13 grams of fiber per serving! If that doesn't help us reach our quota, I have no idea what will! So why not fix yourself up some easy and delicious Three Bean Winter Chili and delight in the flavor and let your body sigh with the abundance of nutrition packed into each bite!











No comments: