Saturday, July 7, 2012

40/30/30 Chili (or close enough)

OK so I had to play with this a bit (doubled the veg, lowered/changed the meats) and it DID require that I add half a sweet potato (baked and topped with the chili is really good) in order to get as close to the ratios as i did.  It just needed an extra few grams of carbs...but you may be able to find other ways to get that in.  I'll show you the break down at the end.

Chili is the easiest, one pot, don't need to think about it, cheap meal that lasts for days ever. I make it all the time, especially if there's a week where I have to keep the budget tight.  You basically throw everything into one pot, cover it with spices, and then let it sit on the stove for however long until you're ready to eat it.

This recipe makes about 8 servings.

You'll need:

1 tbsb olive oil
3/4 lb Ground Beef (85/15, grass fed is ideal)
3/4 lb Ground Turkey
4 garlic cloves, minced
2 red bell peppers, chopped
2 green bell peppers, chopped
2 yellow onions, chopped
1 jalapeno pepper, diced
3 tbsp chili powder
1 tbsp smoked paprika
1 tbsp ground cumin
1 tbsp chipotle chili powder
2 tsp dried oregano
24 oz can diced tomatoes
salt and black pepper

1) In large heavy-bottomed Dutch oven (or big pot), heat the olive oil over medium-high heat and add the garlic, onions and bell peppers. Cook until they are tender and the onions start to get transluscent (5-7 min).

2) Add in all of the spices (chili powder, cumin, chipotle chili powder, oregano, and smoked paprika and season with some salt and pepper) and cook until you start to really smell the seasonings (3 min).

3) Add the beef and break it up with a wooden spoon. Once beef is broken up and beginning to brown, add the turkey. Break up with wooden spoon like the beef, and brown, until no longer pink, around 4 minutes.

4) Last, add the tomatoes.  I don't add them all at once because I like a certain consistency. Go a little at a time until it's where you think you'd like it. Taste for seasoning and add salt and pepper, if necessary.

5) Now, you should really let this simmer (covered) on low for an hour and a half at least.  I've left it on for four hours before. Just go back every now and them to stir it.  It's really good for if you have stuff to do while dinner cooks (laundry, shower, work).

That's it! Throw into bowls (or top a sweet potato) and chow down!

With the recipe as is (no added carbs) here are the stats for 1 serving (of 8):

208 cal
11.78g carb (22.3%)
 17.54g protein (33.2%)
10.42g fat (44.4%)

Now, if you add 1/2 sweet potato - about 90g (or 18.5g carb, 2g protein):

289 cal
41% carb
32% fat
27% protein

**adding 1 1/2 cups of zucchini or summer squash to the veggie mix adds exactly 21g carbs and 3g protein!**

No comments:

Post a Comment