Simple Black Bean Chili

Chili is very popular as it works for most palates. And it is very easy to make. It is also rich in protein and fiber whilst low in fat and carbs, and thus, is perfect for folks on a diet. If I am serving this dish to guests, I make it with beer, but at other times, I skip it. Beer gives the chili a slight buzz and sweetness, but it is empty carbs, admittedly. This dish can be paired with a large salad on a weekday for a complete meal. If you need some bread, I recommend whole wheat warmed pita bread which is great for dipping into the chili.

Ingredients:
1 tablespoon olive oil
1 lbs ground beef (7% fat) or turkey or chicken
1/2 large onion
3/4 tablespoon of minced garlic
1/2 cup light beer
1 can (14 oz) whole crushed peeled tomatoes, pureed
1/8 cup chili powder
1/2 tablespoon ground cumin
3/4 cups chicken stock
1 (16 oz) can black beans, rinsed and drained
1 tablespoon fresh lime juice
salt and pepper
1/2 chopped cilantro

1. In a large skillet heat the oil until almost smoking. Saute ground meat until browned, about 7-8 minutes. Drain the meat to
remove the fat and then return meat to the skillet.
2. Add the onion and garlic and toss for about 2 minutes. Add the beer and cook until it has almost evaporated.
3. Reduce heat to a simmer. Add tomatoes, chili power, and cumin. Stir well and cook for 5 minutes.
4. Pour in the stock and simmer for 20-25 minutes.
5. Stir in the lime juice, and add salt and pepper to taste. To serve, garnish with cilantro, and if you like, cubed avocado.

Prep Time: 10 minutes Cooking Time: 40 minutes
ESTIMATED CALORIES PER SERVING (1 BOWL): 300 calories