Tag Archives: chili

Recipe: Chili

If you’re making chili, you might as well make a batch you can dip into over several days. It only gets better with time (up to a point!).

Ingredients:

  • ground beef (80% lean, 20% fat), raw, 20 oz (570 g)
  • pork Italian sausage, raw, 20 oz (570 g)
  • onion, 1 large, diced
  • tomatoes, diced, canned, 14.5 oz (410 g)
  • tomato paste, 4 oz (115 g)
  • garlic, 5 cloves, peeled and thinly sliced
  • salt, 1/2 tsp (2.5 ml)
  • allspice, ground, 1/4 tsp (1.2 ml)
  • chili powder, 2 tbsp (30 ml)
  • cinnamon, ground, 1/2 tbsp (7.5 ml)
  • cayenne pepper, ground, 1/4 tsp (1.2 ml)
  • water, 1 cup (240 ml)

Instructions:

Cut the Italian sausage into small pieces. Sauté the sausage, ground beef, onion, and garlic in a large pot. Don’t just brown the meat; cook it thoroughly. When done, drain off the fat if desired (but why waste those good calories?). Add the remainder of ingredients, bring to a boil, then simmer for about an hour. Add additional water if the chili looks too thick.

Servings: 8 servings of 1-cup (240 ml) each

Nutritional Analysis Per Serving:

  • 70% fat (if not drained off after cooking)
  • 9% carbohydrate
  • 21% protein
  • 475 calories
  • 11.4 g carbohydrate
  • 2.3 g fiber
  • 9.1 g digestible carbohydrate
  • 860 mg sodium
  • 722 mg potassium
  • Prominent features: goodly amounts of protein, B12, iron, niacin, selenium, thiamine, and zinc

A Final Note:

You can make a simple meal out of this by increasing the serving size to one-and-a-half cups (360 ml) and adding a side order of peeled and sliced 7-inch (18 cm or 200 g) cucumber. The new nutritional analysis would be:

  • 68% fat
  • 10% carbohydrate
  • 21% protein
  • 780 calories
  • 23 g carbohydrate
  • 5 g fiber
  • 18 g digestible carbohydrate
  • 1,384 mg sodium
  • 1,429 mg potassium