With the hint of fall in the air, it seemed time to update my chili recipe. Getting the nutritional values right is very time consuming. I built a model so that I can do it my way. It allows me to play with the recipe, adding or minimizing to get a healthy number of carbs per serving in the finished product without compromising flavor.
All that being said, here is my chili recipe. A few things about it. First, those darned tomatoes! They are a fruit, you know, and so they contribute nearly half of the net carbs in the recipe. If you want to trim 1.5 carbs per serving, cut them in half. That's the big hitter. Even the onions don't amount to much, and they add a spike of flavor. It's the tomatoes. Sigh . . .
Second, I have written about my views on black soybeans, so you might want to leave them out if you are going to make this often, but I will repeat what I said in my earlier post - a few soybeans are not as bad as a piece of pie. So make it an every now and then treat.
Last but not least, I watch Bobby Flay and Anne Burrell for inspiration frequently, which has made me cognizant of texture and flavor when I am developing a new recipe. So you will see a couple of ingredients in here that are a bit unusual - finely chopped celery for a little bite (and almost NO carbs!), and white wine vinegar, the zero carb kind, to brighten the flavor. Thanks, Anne and Bobby.
Susan's Low Carb Chili
| 1 tbsp. olive oil |
| 1/2 C. finely chopped celery |
| 1/4 C. finely diced onions |
| 1 tsp. toasted ground cumin |
| 1 tbsp. chili powder |
| 1 poblano pepper, seeded |
| 1 lb. ground beef |
| 15 oz. can black soy beans, well rinsed, not turtle beans |
| Diced tomatoes,14 oz. |
| 1 tbsp. tomato paste |
1 tbsp. white wine vinegar
(no carb kind) |
| 1/2 tsp. salt |
| 1/2 C. roughly chopped cilantro |
| 1-1/2 C. water |
|
|
Finely chop the celery, onion and seeded pepper. Heat the olive oil in a heavy pan over medium high heat, then add the vegetables. Put in your chili powder and ground cumin. It improves the flavor of the spices if they are cooked prior to adding the crumbled ground beef to the pan. Once the spices have released their wonderful aroma and the onions are soft but not brown, add the ground beef. Keep the heat on medium high and stand over the burner until the hamburger is cooked almost through. Don't burn the vegetables while you are cooking the meat! Watch over the process. This is no time to check email.
Now add the rinsed soy beans (if using), tomatoes, tomato paste, cilantro, vinegar and salt. Stir to combine well. Add a cup and a half of water. Taste for seasoning. Now is the time to add salt if necessary. Bring to a low simmer, cover the pan and cook for a half hour to an hour, stirring occasionally. NOW you can check your email!
In the picture, there are a couple of garlic croutons on the edge of the bowl. They are very low carb, but that recipe is for later. You can top the chili with butter (which smooths out the tartness of the tomatoes) and sour cream or shredded cheese. Just remember to add in the carbs for the additions. All three are very low carb, but they need to be accounted for.
Revision to original nutritional data! (I'm still working on my model, found major error this morning!)
Nutritional info (with soy beans):
|
Carbs |
Fat |
Protein |
Calories |
| TOTALS |
3.32 |
10.29 |
1.70 |
112.00 |
| % of total calories |
11.8% |
82.2% |
6.0% |
100.0% |
| Calories from: |
13.3 |
92.6 |
6.8 |
112.6 |
Bon Appetit!
Susan Siemers
From Devonshire House Low Carb Delights
 |
| Susan's Low Carb Chili |
