Baloo

Baloo’s Beef and Black Bean Chili

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Baloo’s Beef and Black Bean Chili

Papa bear loves his chili -- especially when it has a kick! Cubs can pitch in by measuring the spices and grating the cheese.

 

Excerpted from Dishing It Up Disney Style: A Cookbook for Families with Type 1 Diabetes

Find more recipes at Lilly and Disney's Type 1 Diabetes Recipe Index

 

Serves 6

What you'll need

  • Southwest Seasoning Mix (see below)
  • 1/2 pound ground beef
  • Vegetable oil
  • 1 large onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 clove garlic, minced
  • 1 1/2 cups tomato juice
  • 1 1/2 to 2 cups beef or chicken stock
  • 1 cup canned crushed tomatoes in puree
  • 3 to 4 cups cooked black or red beans
  • 3/4 teaspoon salt
  • Black pepper, to taste
  • Grated cheddar cheese, sour cream, and/or chopped parsley, for garnish
  • Southwest Seasoning Mix:
  • 1 tablespoon cumin
  • 1 tablespoon mild chili powder
  • 1 1/2 teaspoons coriander
  • 1 teaspoon dried oregano
  • 1 teaspoon unsweetened cocoa powder

How to make it

  1. In a small bowl, blend all of the ingredients for the Southwest Seasoning Mix, then set the bowl aside.

  2. Heat a medium-size casserole or Dutch oven. Add the ground beef and brown over medium heat for several minutes. Using a slotted spoon, transfer the meat to a small bowl and set it aside.

  3. If there’s very little fat left in the pan, add 1 to 2 tablespoons of vegetable oil. Add the onion and green pepper and sauté over moderate heat for 8 to 9 minutes, until the onion is translucent. Add the garlic and seasoning mix, stirring constantly for 30 seconds.

  4. Stir in the remaining ingredients and the reserved meat, using enough stock to achieve a consistency that is neither too thin nor too thick. Bring the mixture to a simmer gently for 10 to 15 minutes, stirring often. Thin the chili with a little more stock if necessary. Serve hot with the garnishes.

Nutritional Information

Serving size: 1 cup

Calories 271
Total Fat 9g
Total Carbohydrate 23g
Fiber 9g
Protein 18g
Carbohydrate Choice 1




Disclaimer: The experiences and suggestions recounted in these articles are not intended as medical advice, and they are not necessarily the "typical" experiences of families with a child who has type 1 diabetes. These situations are unique to the families depicted. Families should check with their healthcare professionals regarding the treatment of type 1 diabetes and the frequency of blood glucose monitoring.