Related recipes: Beans and
Grains, Beef,
Dairy-Free, Egg-Free,
Garlic, High Fiber,
Low-Fat, Main Dishes,
Onions, Tomatoes,
Winter
This recipe makes enough for a crowd. You can also freeze part
of it for eating later.
Ingredients
3 cups (545g) kidney beans, dry
8 cups (2L) water
1 large onion, chopped
1 pound (455g) ground beef, extra lean
1/3 cup (40g) chili powder or more to taste
3 cups (720mL) tomato sauce, canned (one 28-ounce can)
2 cloves garlic, minced
Directions
Early in the day, rinse beans and pick out any stones or misshapen
beans. Place beans in a large, heavy bottomed pot and add water. Cover and bring to a boil.
Boil for 5 minutes; turn off heat and allow beans to soak for 2–3 hours.
When ready to continue, spray a nonstick skillet with vegetable oil
spray. Heat skillet and add onions. Cook onions over medium heat until wilted. Add onions to
pot of soaked, undrained beans.
Cover beans and bring to a boil. Add chili powder, tomato sauce, and
garlic; cook for 1 hour.
Check occasionally to see if there is enough liquid. This will depend
on the size of the pot and the beans. Add just enough water to keep beans covered. They will
swell as they cook, and the liquid will evaporate.
Meanwhile, heat the same skillet and cook the ground beef until well
browned. Add the meat to the pot of cooking beans and continue to cook over low heat for
another hour or so, until the beans are soft and much of the liquid has cooked down.
Serve with chopped onions, a little grated cheese, and corn bread.
Nutrition Facts
Calories: 275
Total Fat: 8g
% Calories from fat: 23%
Protein: 19g
Carbohydrate: 35g
Cholesterol: 26mg
Sodium: 445mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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