By Mike Roussell, PhD
This chili recipe delivers five servings of quality protein from the top round lean beef (44 grams per serving), as well as a hearty helping of low-impact carbs. You can easily add a cup of rice if you are building muscle and need more calories. The best part: You can prep it easily on the weekend.
Nutritional facts
433 calories; 22g fat; 20g carbs; 4g fiber; 44g protein
Servings: 5
Ingredients
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1 3⁄4 pounds top round lean beef
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(2) 6 oz cans tomato paste
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(2) 4.5 oz cans diced green chilies
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32 oz low sodium beef broth or stock
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1⁄4 cup canola oil
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2 cloves garlics
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1 onion, diced
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1 Tbsp cumin
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1⁄4 cup chili powder
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1 tsp black pepper
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1⁄2 tsp crushed red pepper
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3 Tbsp unsweetened cocoa powder
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1 cup water
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1 chipotle pepper, diced (optional)
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10 Tbsp sour cream (2 per serving)
How to Prepare
Trim all the visible fat off the top round and cut into cubes (no bigger than 1x1 inches). Add canola oil and cubed beef to a medium/large saucepan. Place over medium heat and cook beef until browned on the edges.
Remove beef from the pan and place in a bowl on the side. Add garlic and onions. Cook until onions soften. Next add back beef, spices, chilies, chipotle pepper (optional) and tomato paste; stir until the spices and tomato paste are thoroughly mixed and coating the beef.
Add beef broth/stock and water to pot, cover, and simmer for 45 minutes. Stir and simmer uncovered for another 45 minutes. Top each serving with 2 Tbsp sour cream.
AUTHOR BIO: Mike Roussell, PhD
Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.
His clients have included NBA all-stars, tech execs, and TV personalities.