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Bison and Black Bean Chili Recipe
Dec 24, 2012 @ 12:47 PM
Posted by
Daily Value: 45%
Servings: 4
High-Fiber
Posted by
Nutrition
Cal/Serving: 892Daily Value: 45%
Servings: 4
High-Fiber
| Fat | 20g | 30% |
| Saturated | 3g | 13% |
| Trans | 0g | 0% |
| Carbs | 107g | 36% |
| Fiber | 40g | 161% |
| Sugars | 14g | 0% |
| Protein | 74g | 148% |
| Cholesterol | 105mg | 35% |
| Sodium | 2226mg | 93% |
| Calcium | 305mg | 30% |
| Magnesium | 315mg | 79% |
| Potassium | 3376mg | 96% |
| Iron | 19mg | 106% |
| Zinc | 10mg | 64% |
| Vitamin A | 3215IU | 64% |
| Vitamin C | 65mg | 109% |
| Thiamin (B1) | 1mg | 62% |
| Riboflavin (B2) | 1mg | 35% |
| Niacin (B3) | 9mg | 47% |
| Vitamin B6 | 1mg | 51% |
| Folic Acid (B9) | 597µg | 149% |
| Vitamin B12 | 0µg | 0% |
| Vitamin E | 7mg | 35% |
| Vitamin K | 58µg | 72% |
| Fatty acids, total monounsaturated | 10g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
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Matt Moore
Bison, as many of you have now seen, can be readily found in most grocers next to the ground beef. For those unaware, bison has less fat, calories, and cholesterol than beef, while also promoting a denser concentration of protein, iron, and B vitamins. Still not convinced?
Bison has a rich beef flavor, similar to that of grass-fed, organic beef. Quite frankly, I've served this chili to many of folks who never knew the difference. Of course, a good bold chili is a great way to introduce new meats to those unfamiliar. Reminds me of the time I served up a heaping bowl of squirrel chili to a group of sorority girls... kidding. But, you get my gist.
Anyways, here's my recipe for an outstanding, healthy (sans the cheese and sour cream) Bison and Black Bean Chili.
See all chili recipes.
INGREDIENTS
- 1/4 cup canola oil
- 1 onion, diced finely
- 2 cloves garlic, minced
- 2 jalapeños, seeded and diced
- 1 1/2 pounds ground bison
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 tablespoon kosher salt
- 1/2 tablespoon black pepper
- 1 cup dark beer
- One 28-ounce can tomato purée
- One 28-ounce can petite diced tomatoes
- One 14-ounce can black beans
- One 14-ounce can kidney beans
- Shredded Cheddar, for serving (optional)
- Sour cream, for serving (optional)
- Sliced jalapeños, for serving (optional)
DIRECTIONS
Preheat a Dutch oven over medium heat and add the oil. Next, add the onion and sauté until tender, for 8-10 minutes. Add the garlic and jalapeños and sauté until just tender, about 2-3 minutes.
Add the ground bison and seasonings and cook until the meat is just browned through, about 4-5 minutes, stirring occasionally. Deglaze the pot by adding the beer, scraping up any browned bits from the bottom of the pan using a spoon.
Finally, add add the tomato purée, diced tomatoes, and beans. Reduce the heat to medium-low, and simmer partially covered for 30-45 minutes. Remove from the heat and serve with desired toppings.
Recipe Details
Click here to see more recipes from Have Her Over for Dinner.
Servings: 4Total time: 1 hour, 20 minutes
