Tag Archives: low-carb chili

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.

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