Recipe: Low-Carb Chili

I made this chili last night for the family.  It’s spicy, but not hot spicy.  Sliced and peeled cold cucumbers are a nice side dish.  The kids are not eating low-carb; they enjoyed the chili mixed 50:50 with cheese macaroni, and buttered cornbread on the side.      

Ingredients

20 oz  Ground beef, 80% lean meat/20% fat, raw

20 oz  Sausage, Italian, pork, raw

1  Onion, large, raw 

14.5 oz  Tomatoes, canned, diced

4 oz  Tomato paste 

1 tbsp  Cocoa powder, dry, unsweetened

5  Garlic cloves, raw

1/2 tsp  Salt

1/4 tsp  Allspice, ground

2 tbsp  Chili powder

1/4 tsp Cinnamon, ground

0.5 tbsp Cumin, ground 

1/4 tsp Cayenne pepper, ground

2 packets  Splenda sweeteners (packet is 1 g)

 1 cup  Water

Preparation

Cut the Italian suasage into small pieces.  Fry the sauage, ground beef, onions, and garlic in a large pot.  Don’t just brown the meat: cook it thoroughly.  When done, drain off the fat if desired.  Add the remainder of ingredients, bring to a boil, then simmer for about an hour.  Add additional water if the chili looks too thick.  Makes eight cups.  Serving size is one cup. 

Nutrient Analysis (compliments of NutritionData.com)

One cup serving:  492 calories.  10% of calories from carbohydrate, 69% from fat, 21% from protein.  Total fat 38 g.  Total protein 24 g.  Total carbohydrate 14 g.  Fiber 3 g.  Digestible carbohydrate 11 g.  Percent Daily Values: 23% of vitamin A, 28% of vitamin C, 21% of iron. 

Notes: Analysis is based on fat not being drained from the cooked meat.  Calorie count and calories from fat would be a bit lower if you drained off fat.

Steve Parker, M.D.

4 Comments

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4 responses to “Recipe: Low-Carb Chili

  1. Steve

    I’ve got it brewing right now, thanks for this one. My girl & I are “KMD-ing” at the moment.

    Out of interest, I’ve got:
    8 grams carbs per serve
    312 cals per serve

    I guess thats just the difference in ingredients possibly (e.g. can tomato was no added salt or sugar).

    Disclosure:
    – I had 50g (2 ounces) more meat.
    – Onion was a bit more medium than large
    – Found some Stevia (never used artificial sweetener before, so went with this one)
    – Tomato paste, had some “pizza base” already opened so used that. Was 93% tomato concentrate anyway, so near enough (additional ingred. were onion, garlic and a few herbs).

    Finally – chilli. You have to tell me about your (American) chilli powder! I used ground chilli from the spice rack – 2 tea spoons. Very hot stuff! (From my taste of it whilst simmering). I’m wondering what you actually used? No way I could get 2 TBS in of that stuff (1.5 Australian table spoons).

    Anway – need to go slice up some cucumber. Got some sour cream in the fridge, I have a feeling it may be needed! Can’t wait to try 🙂

    Steve
    Australia

  2. Steve

    Awesome, we loved it! Think we ate 2 portions (probably close to 700 calories with a dollop of sour cream) , but then again, it was only the second meal we had that day (not deliberate, just the way that Sunday worked out to 2 meals).

    Flavour was great, heat was just right (or even a little less chilli for us, maybe 1.5 tsp next time – about half a USA tablespoon).

    I’ve never put cocoa powder in a dish like that before, so it was great. Can’t wait to try it bulked out with beans when we’re not KMD-ing.

    Steve
    Australia

  3. Your chili recipe sounds super – will remember to make it soon. I can relate to the “kids” not eating low-carb. Our sons are grown and they are still not low-carbers. They don’t eat much sugar though and the eldest is not a dessert person, except for anything made with apples. 🙂