BEEF & BEAN CHILI
MAKES 8 SERVINGS TOTAL TIME 6½ HOURS 900 g lean ground beef 5 cloves garlic, minced 3 stalks celery, thinly sliced 1 large red onion, diced 4 tbsp chili powder 2 tbsp each dried oregano and ground cumin ½ tsp salt 2 cans (each 796 ml) whole plum tomatoes, crushed by hand 1 can (540 ml) red kidney beans, drained and rinsed 1 can (398 ml) baked beans in tomato sauce ½ cup drained pickled sliced jalapeño peppers 2 tbsp all-purpose flour 2 tbsp water
sliced pitted peeled avocado shredded cheddar cheese sour cream sliced green onions corn tostadas fresh cilantro or parsley In slow cooker, combine beef, garlic, celery, red onion, chili powder, oregano, cumin and salt; stir in tomatoes, kidney beans, baked beans and jalapeño peppers. Cover and cook on low until vegetables are tender, 6 to 8 hours.
Whisk our with water until smooth; stir into slow cooker. Cover and cook on high until slightly thickened, 15 to 20 minutes. Serve topped with avocado, cheddar, sour cream, green onions, tostadas and cilantro (if using).
PER SERVING about 246 cal, 32 g pro, 18 g total fat ( 7 g sat. fat), 39 g carb ( 10 g dietary fibre, 14 g sugar), 68 mg chol, 882 mg sodium, 1,161 mg potassium. % RDI: 17% calcium, 55% iron, 19% vit A, 77% vit C, 25% folate.