Savory Low-Calorie Beef & Bean Chili Delight
Experience a mouthwatering blend of flavors with this Savory Low-Calorie Beef & Bean Chili Delight. Originally inspired by Rachel Ray's Indian Summer Turkey Chili, this recipe has evolved into a hearty and satisfying dish perfect for chilly evenings or meal prep. Packed with lean ground beef and a medley of nutritious beans, it's a protein powerhouse that doesn't skimp on flavor. The addition of dark chili powder and a hint of barbecue sauce elevates this chili to new heights. Serve it with a dollop of low-fat Greek yogurt or shredded cheddar for an extra creamy touch. At just a fraction of the calories, this chili is a guilt-free indulgence you can enjoy any day of the week!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
medium onion
1 (diced)
93% lean ground beef
2 lbs
low-sodium kidney beans
1 (15 ounce) can (drained)
low sodium black beans
1 (15 ounce) can (drained)
low-sodium pinto beans
1 (15 ounce) can (drained)
tomato sauce
1 (15 ounce) can
barbecue sauce
1/3 cup
extra virgin olive oil
2 tablespoons
dark chili powder
4 tablespoons
Mrs. Dash hamburger grilling blend
2 tablespoons
ground cumin
1 tablespoon
Worcestershire sauce
2 tablespoons
light beer
1/2
salt substitute
to taste
Instructions
1
In a large pan, heat the extra virgin olive oil over medium heat.
2
Add the diced onion and sauté for about 5-7 minutes, or until translucent and slightly golden brown.
3
Remove the sautéed onions from the pan and set aside.
4
In the same pan, add the 93% lean ground beef. Begin to brown the meat and break it apart with a spatula.
5
When the beef is still slightly pink, add the dark chili powder, Mrs. Dash grilling blend, ground cumin, and Worcestershire sauce. Continue cooking for an additional 5 minutes until fully browned.
6
Pour in the light beer to deglaze the pan, scraping up any flavorful bits stuck to the bottom. Allow it to reduce slightly for about 3-4 minutes.
7
While the meat is cooking, drain and rinse the low-sodium kidney beans, black beans, and pinto beans in a large colander. Transfer the beans to a large pot.
8
Pour the tomato sauce and barbecue sauce over the beans. Add the sautéed onions and stir to combine well.
9
Once the beef mixture is ready, pour it into the large pot with the beans and sauces.
10
Season with salt substitute if desired, and add hot sauce to taste.
11
Heat the entire pot over medium heat until it starts to bubble, then reduce the heat to low. Cover the pot and let it simmer for at least one hour, stirring occasionally to prevent sticking.
12
Taste the chili and adjust seasoning or hot sauce as needed. Serve hot, either plain or topped with low-fat shredded cheddar cheese or Fage 0% Greek yogurt.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Low-Calorie Beef & Bean Chili Delight?
It is a protein-packed, flavorful chili made with lean ground beef, a variety of beans, dark chili powder, and barbecue sauce, inspired by Rachel Ray's Indian Summer Turkey Chili.
What type of beef is recommended for this recipe?
The recipe calls for 2 lbs of 93% lean ground beef to keep the dish low in calories while providing plenty of protein.
What types of beans are used in this chili?
The chili uses a medley of low-sodium kidney beans, low-sodium black beans, and low-sodium pinto beans.
How should I prepare the onion?
You should dice one medium onion and sauté it in extra virgin olive oil for 5-7 minutes until translucent and golden brown.
What are the primary spices used in this recipe?
The primary seasonings include dark chili powder, Mrs. Dash hamburger grilling blend, ground cumin, and Worcestershire sauce.
How do I deglaze the pan?
After browning the beef with spices, pour in 1/2 a light beer to deglaze the pan, scraping up any flavorful bits stuck to the bottom.
Should the canned beans be rinsed?
Yes, you should drain and rinse the kidney, black, and pinto beans in a large colander before adding them to the pot.
What liquid ingredients make up the sauce base?
The sauce is made from a combination of tomato sauce and 1/3 cup of barbecue sauce.
How long does the chili need to simmer?
The chili should simmer on low heat for at least one hour to allow the flavors to meld.
Is this chili recipe good for meal prep?
Yes, this dish is described as a protein powerhouse that is perfect for meal prep or chilly evenings.
What are some recommended toppings for this chili?
You can serve the chili with a dollop of Fage 0% Greek yogurt or shredded low-fat cheddar cheese for added creaminess.
Can I make this chili spicy?
Yes, the instructions suggest adding hot sauce to taste to achieve your desired level of spiciness.
What kind of oil is used to sauté the vegetables?
The recipe uses two tablespoons of extra virgin olive oil.
What can I use instead of regular salt?
The recipe suggests using a salt substitute to taste to keep the dish heart-healthy.
What is the role of dark chili powder in this recipe?
The addition of four tablespoons of dark chili powder elevates the flavor profile to new heights.
Should the pot be covered during simmering?
Yes, cover the pot while it simmers for at least an hour to maintain moisture and heat.
How many cans of beans are required?
You will need three 15-ounce cans: one of kidney beans, one of black beans, and one of pinto beans.
How do I prevent the chili from sticking to the pot?
Stir the chili occasionally while it is simmering on low heat to prevent any sticking.
What is the secret ingredient for deglazing?
Light beer is used as the deglazing agent, which adds depth to the meat mixture.
Is this a low-calorie recipe?
Yes, it is specifically designed to be a savory, low-calorie alternative to traditional chili.
Can I use Mrs. Dash for seasoning?
Yes, the recipe specifically includes 2 tablespoons of Mrs. Dash hamburger grilling blend.
At what point do I add the sautéed onions back to the mix?
The onions should be added to the large pot with the beans and sauces before the beef mixture is poured in.
How much cumin is in this chili?
The recipe calls for one tablespoon of ground cumin.
What is the texture of the beef during cooking?
The beef should be broken apart with a spatula and browned until no longer pink before adding the beans.
Is this recipe family-friendly?
Yes, it is tagged as family-friendly and is a satisfying dish for all ages.
What can I substitute for Greek yogurt?
While Fage 0% Greek yogurt is suggested for creaminess, you can also use low-fat shredded cheddar cheese.
How many ingredients total are in this chili?
The recipe consists of 14 distinct ingredients.
Can I adjust the seasonings after cooking?
Yes, after simmering for an hour, you should taste the chili and adjust the seasoning or hot sauce as needed.
What size should the tomato sauce can be?
A standard 15-ounce can of tomato sauce is required.
What heat setting should be used for simmering?
Once the pot starts to bubble, reduce the heat to low for the remainder of the cooking time.