FOOTBALL! It's Tailgating Time

Chili incorporates two our my budget stretchers:  beans and ground meat
It also gets extra points if you use ground turkey instead of ground beef as a low calorie alternative.

Tailgating Star - Black Bean Chili

I've tweaked this over the years and my favorite version includes both green and red peppers, but red peppers can be ridiculously expensive, so you can go with just green peppers.  Add a teaspoon of sugar to adjust for the loss of the sweetness in the red peppers.

Black Bean Chili 

Ingredients: 

1 Tbls. olive oil

1 c. chopped onion

1 c. diced red peppers

1 c. diced green peppers

1 c. diced carrots

1 clove garlic, crushed

1 tsp. ground cumin

2 Tbls. chili powder

1 lb. ground meat turkey or beef)

1 jar (about 16 oz.) mild salsa

3 c. chicken broth

1 – 16oz. cans of black beans, drained and rinsed (or use dried, click here – you’ll have to plan ahead for this step)

1 Tbls. tomato paste (optional: you can thicken with corn starch and water)

 

Method: 

1. Heat oil in a sauce pan over medium heat 
2. Add onions, red & green peppers, carrots and garlic.  Cook until the onions are golden and vegetables are tender, about 8 minutes, stirring frequently 
3. Sprinkle in the cumin and chili powder 
4. Add ground meat and stir, breaking up the meat.  Cook until heated through, 5 to 7 minutes. 
5. Add salsa, chicken broth, black beans, drained and rinsed, and tomato paste.  Simmer uncovered until liquid has reduced and chili has thickened (about 45 minutes) 

Serving this over rice stretches this recipe even further.

Even better the 2^nd day as leftovers.

Optional Toppings: to elevate this dish for company, you can serve with side dishes of shredded cheddar, chopped red onions, and sour cream


 

Corn and Black Bean Salad

• 2 cups corn kernels (can be fresh, frozen or canned)
• 1 large tomato, diced
• 1/2 cup think sliced scallions
• 1 (15oz) can black beans, rinsed and drained
• 1/4 cup red wine vinegar
• 1 teaspoon sugar
• 2 teaspoons canola oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste

1. Combine corn, bell pepper, onions, and beans in a medium bowl
2. In a separate bowl combine the remaining ingredients
3. Toss with the corn and bean mixture

thenutritionistpost.com

Jokes about beans abound. However, they are no laughing matter when it comes to eating on a budget. Beans are incredibly healthy - packing in both protein and fiber in amounts that seem inconsistent with their size.
Considering the healthy power they pack, beans are incredibly affordable. You can buy canned or dried beans. Canned beans which will net you about 1 1/2 cups of beans. They are pricier than dried beans, but are very convenient. Just pop the lid, drain, rinse and they are ready to use. A can will cost you anywhere between $1.00 to $1.89, depending on your grocer.
By comparison, a bag of dried beans will net you about 5 cups of beans. However, they require some planning and preparation before use. They must be put through a process of soaking and boiling which can take some time. Yet, a whole bag will cost about the same as one can, and you get twice as much.
Whether you buy them canned or dried, a ½ cup serving of cooked beans has approximately 8 grams of fiber. This is more than 25% of your daily fiber needs. Fiber is touted for maintaining a healthy digestive system and can aid in weight loss.
Beans are low in fat and high in protein, making them a terrific substitute for all meats. Beans are a staple in vegetarian and vegan diets. Even if you are a meat-lover, try a bean-based, meat-free meal and reap the benefits of beans.
In addition to fiber, protein and other nutrients, beans are rich in iron (which prevents anemia), B vitamins (including folic acid which helps prevent birth defects, heart disease and cancer), and magnesium (which aids in heart and bone health)
If you are watching your weight as well as your budget, beans should be on your shopping list. A single serving of low calorie, high protein, high fiber beans will fill you up and leave you satiated for hours.
To Prepare Dried Beans:
First rinse beans thoroughly under cool water and sort out any debris.
(Note: lentils, mung beans and split peas do not need to be soaked. Skip this step and go right to boiling)
Quick Soak: Cover the beans with water and bring to a boil for just one minute. Cover and allow to sit for one hour.
Traditional Method: Cover the beans with water and allow to soak for 8-10 hours or overnight.
With either method, the beans should have doubled in size.
Boiling: Rinse the beans and put them back in the pot. Add twice as much water as beans. Bring the pot to a hearty boil, uncovered, for 10 minutes. Skim off any foam that forms on the top. Then cover and simmer for ½ hour, stirring every 10 minutes or so. Smaller beans will be done after a ½ hour. Larger beans will take longer, so continue to check for doneness. Avoid over-boiling or you will end up with mushy beans.
Remember, the canned beans are still reasonably priced and are a great substitute for dried. Use which ever fits into your schedule