Cowboy Beef and Black Bean Chili
recipe from The Healthy Beef Cookbook
Total preparation and cooking time: 2 hours
Makes 8 servings

2 pounds ground beef (95% lean)
1 tablespoon vegetable oil
1 1/2 cups chopped onions
2 tablespoons minced garlic
2 medium yellow bell peppers, chopped
1 large jalapeno pepper, seeded, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano leaves, crushed
1 teaspoon dried thyme leaves, crushed
1/8 teaspoon ground red pepper
1 can (28 ounces) crushed tomatoes, undrained
1 can (14 1/2 ounces) chili-seasoned or zesty-style diced tomatoes, undrained
1 can (14 to 14 1/2 ounces) ready -to-serve beef broth
12 ounces dark beer
1/3 cup tomato paste
1 tablespoon honey
2 cans (15 ounces each) black beans, rinsed, drained
  Chopped fresh cilantro (optional)

directions:

  
1. Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4 inch crumbles.  Remove from stockpot with slotted spoon.  Set aside.  Pour off drippings.
2. Heat oil in same stockpot over medium heat until hot.  Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender.  Add bell peppers and jalapeno; cook and stir 4 to 5 minutes or until peppers are tender.
3. Return beef crumbles to stockpot.  Add chili powder, cumin, oregano, thyme and red pepper; cook and stir for 2 to 3 minutes.  Stir in crushed tomatoes, diced tomatoes, broth, beer, tomato paste and honey; bring to a boil.  Reduce heat; cover and simmer 45 minutes.  Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally.  Stir in beans; cook 5 to 10 minutes or until beans are heated through.  Season with salt and black pepper, as desired.  Garnish with cilantro if desired.

Nutritional Information per Serving:

 364 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 1131 mg sodium; 39 g carbohydrate; 10.6 g fiber; 34 g protein; 8.1 mg niacin; 0.8 mg vitamin B6; 2.2 mcg vitamin B12; 7.3 mg iron; 19.3 mcg selenium; 6.5 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, and zinc.