Wish Upon A Dish: Cowboy Beef & Bean Chili ♥ Week One, Day Four - EatingWell Meal Plan

March 5, 2014

Cowboy Beef & Bean Chili ♥ Week One, Day Four - EatingWell Meal Plan

OMG, this was the best chili I have ever eaten!! I wasn't sure what to expect when I read the recipe, but I do know I was skeptical that there was no tomato. I don't think I have never made a chili without some sort of tomato product.

I love the use of bulgur and mushrooms to bulk up the texture and downplay the fat. You would never know they were in there. This was easy to prepare and the slow cooking coaxed all the flavor out of the ingredients. This is my go to chili now.

You could use ground turkey breast meat but the 90% beef was plenty lean. There was no oil slick after cooking and I like the deep beef flavor you get from both the stock and the ground sirloin.

Only thing I changed was to use small pink beans instead of the red kidney it calls for and I did not make cornbread, I used a tortilla. This was yummy. You need to make this yesterday.

I am already looking forward to nachos.

Cowboy Beef & Bean Chili
Makes: 6 servings, about 1 1/2 cups each

Eating Well: Anything but dainty, the healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes. 

* 3 tablespoons extra-virgin olive oil or canola oil
* 1 pound 90% lean ground beef
* 1 large onion, dices
* 4 cloves garlic, minced
* 8 ounces mushrooms, diced (about 3 cups)
* 1/2 cup uncooked bulgur
* 2 tablespoons Worcestershire sauce
* 2 tablespoons ancho chili powder
* 1 tablespoons chili powder
* 1 tablespoon paprika
* 2 teaspoons ground cumin
* 1/2 teaspoon salt
* 2 cans no-salt added kidney beans, rinsed (I used small pink beans)
* 3 cups reduced sodium beef broth
* 1 bottle lager-style beer

1.Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat (use a potato masher), until the meat is no longer pink, about 3-5 minutes.
2. Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5-7 minutes.
3. Add bulgur, Worcestershire sauce, ancho chile, powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
4. Stir in beans, then pour in broth and beer; bring to a boil.
5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Per serving: 393 calories; 14g fat (4g sat, 8g mono); 49mg cholesterol; 38g carbohydrate; 0g added sugars; 27g protein; 15g fiber; 593mg sodium; 1,044mg potassium.

Nutrition bonus: Zinc (37% dv), Vitamin A (36% dv). Potassium (29% dv). Iron (28% dv), Magnesium (21% dv).

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1 comment :

Anonymous said...


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thanks so very much for your web page, and good luck with your diabetes too. i hope all the recipes in your download pdf file are also for diabetics as i did the download and would appreciate it if you could advise on your website if all the recipes listed there in are for diabetics.

p.s. having diabetes is really a life threatening disease and i know because i lost my beloved mother a few years ago and still grieve daily. we diabetics need all the help we can get, especially now since children are also diabetic and that is truly a terrible thing to have in any family.