Chili Con Carne
Preparation: 15 min.Cooking: 155 min.Total: 170 min.
- 2 Tbsp vegetable oil
- 3 lbs boneless beef stew meat, cut into cubes
- 2 cups water
- 2 cups chicken stock
- 1/4 tsp cayenne
- 2 Tbsp cumin seed
- 5 Tbsp chili powder
- 2 tsp salt
- 4 cloves garlic, crushed
- 1 Tbsp dried oregano, crushed
- 2 Tbsp paprika
- 6 oz tomato paste
- 1 tsp sugar
Heat oil in a heavy nonreactive pot over medium high heat. Sauté cubed meat 4-5 minutes or until just browned. Add water and chicken stock and simmer over medium heat 30 minutes. Add remaining ingredients and simmer at least 2 hours over low heat, until meat is tender.
Nutrients
| Fiber | 3.6 g | |
| Fat | 18 g | |
| Sugar | 3.9 g | |
| Carbs | 10 g | |
| Protein | 62 g | |
| Calories | 450 Cal | |
|
Fats
| Fat, Poly | 3.7 g | |
| Fat, Mono | 6.4 g | |
| Fat, Sat | 5.3 g | |
| Fat, Trans | 0 g | |
| Fat, Percent | 35 % | |
|
Vitamins
| Vitamin, K | 16 mcg | 13 % |
| Vitamin, A | 2700 IU | 90 % |
| Vitamin, B12 | 4.4 mcg | 180 % |
| Niacin | 11 mg | 68 % |
| Riboflavin | 0.5 mg | 38 % |
| Vitamin, C | 9.9 mg | 11 % |
| Vitamin, D | 0 IU | 0 % |
| Vitamin, B6 | 0.89 mg | 56 % |
| Vitamin, E | 4.9 mg | 33 % |
| Panto, Acid | 1.2 mg | 25 % |
| Choline | 240 mg | 44 % |
| Thiamin | 0.18 mg | 15 % |
|
Minerals
| Calcium | 84 mg | 8.4 % |
| Phosphorus | 430 mg | 61 % |
| Magnesium | 68 mg | 16 % |
| Copper | 0.37 mg | 42 % |
| Fluoride | 79 mcg | 2000 % |
| Zinc | 15 mg | 130 % |
| Sodium | 950 mg | 64 % |
| Selenium | 62 mcg | 110 % |
| Manganese | 0.37 mg | 5.3 % |
| Potassium | 920 mg | 19 % |
| Iron | 8.2 mg | 100 % |
|