Beef & Bean Chili

Ingredients:
- 2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 cups water
- 2 tsp garlic, minced
- 1 large onion, finely chopped
- Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb (or 3 cups) tomatoes, chopped
- 1 Tbsp oregano
- 1 tsp cumin
- 2 cups canned kidney beans*
*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at home without salt.

Instructions: Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 30 minutes. Serve chili with a mixed green salad with tomatoes, cucumber, and peppers topped with reduced fat or fat-free salad dressing. Enjoy!

Nutritional Information Per Serving for Chili: Serving Size: 8 oz; Calories 284; Total Fat 10g; Saturated Fat 2g; Cholesterol 76mg; Sodium 162mg; Total Fiber 4g; Protein 33g; Carbohydrates 16g; Potassium 769mg

*Recipe from NDEP at www.YourDiabetesInfo.org