Hearty Beef Chili
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INGREDIENTS 2 pounds bottom round roast OR round tip roast
1 large onion, finely chopped
3 large cloves garlic, finely chopped
2-1/2 cups no-salt-added beef broth OR regular canned beef broth,
refrigerated and fat skimmed
2 fresh jalapeno peppers, halved, seeded, chopped, wear rubber gloves
2 teaspoons chili powder
1 (10-ounce) package frozen corn kernels, thawed
1 (15-1/4-ounce) can red kidney beans
Cooked rice, optionalCut the meat into 1 to 1-1/2-inch cubes. Combine the meat, onion, garlic, and 1/2 cup of the broth in a medium-size saucepan. Cover the saucepan and bring the mixture to boiling. Lower the heat and simmer for 15 minutes. Check the mixture once and add a little water, if necessary, to prevent the mixture from drying out. Uncover the saucepan and cook over very high heat until the meat lightly browns and most of the liquid has evaporated, for about 15 to 20 minutes.
Add the remaining 2 cups of broth, the jalapeno peppers and chili powder to the saucepan. Bring the mixture to boiling. Lower the heat and simmer, covered, for 1 to 1-1/2 hours, or until the meat is tender. Stir in the corn and the kidney beans. Cook for 2 minutes more, or until the vegetables are heated through. Serve the chili hot, with rice if you wish.
Makes 8 servings
NUTRIENT VALUE PER SERVING - 263 calories, 29 g protein, 8 g fat, 19 g carbohydrate, 264 mg sodium, 67 mg cholesterol