Beef and Lentil Chili Friday, August 2, 2013
Justin and Loren Shelton
1 lb. 93% lean ground beef
2 tsp Olive Oil or cooking spray
1 medium onion
2 medium tomatoes
2 cloves garlic
1/4 c dry lentils
2 TBSP reduced sodium ketchup
2 TBSP chili powder or (1 TBSP Chili Powder and 1 TBSP Ancho Chili
1/4 tsp allspice
1 TBSP cumin
1/4 tsp cayenne pepper
2 dried bay leaf
1/2 tsp black pepper
1 cup low sodium chicken or beef stock
Just enough water to ensure everything is covered
Heat a skillet (or pot if cooking on stovetop) over medium-high heat. Dice onions, garlic, and tomatoes. Add olive oil or cooking spray and then add onions and garlic. Allow onions and garlic to cook until the onions are soft, about 8-10 minutes. Add 1pound of 93% lean ground hamburger meat and mix with onions and garlic. Cook meat until browned, then stir in chili powder, cumin, all spice, and cayenne pepper. Allow to cook for a couple of minutes. Add tomatoes and ketchup and allow to cook for a couple of minutes.
From this point you can either cook the chili on the a stove top or in a slow cooker.
Stove Top Instructions
Mix-in 1 cup of low sodium beef broth. Add 2 bay leaf, ½ tsp Black Pepper, and ¼ cup of lentils. Add enough water to ensure everything is evenly covered.
Bring chili to boil and then let simmer for 30 minutes to an hour, or until lentils are thoroughly cooked.
Slow Cooker Instructions
Transfer skillet contents to slow cooker. Mix-in 1 cup of low sodium beef broth.
Add 2 bay leaf, ½ tsp Black Pepper, and ¼ cup of lentils. Add enough water to ensure everything is evenly covered. Cook on low for 5 to 6 hours or high for 3 hours.
Serves 4 at about 270 calories a serving.